F7 GST B Hamstrings/Calves (DELOAD)

Total time 39:30 (DELOAD)

SLS 0 - 6:00

SLS/SE4: 3rx5 

Negative Single Leg Squat

5r SLS/SE3-iM for each work set

Glute Ham Raises 

Fries hamstrings. Wow. Focus on minimizing arm assistance on both eccentric and concentric phase. Toughie!

Jefferson Curls 7:30 - 11:30

95 x 3 x 5

Hamstring Curl 12:30 - 19:45

Warm-up 90 x 12

115 x 10

115 x 10

115 x 10 

Constant tension, no jerking or pulling. Form perfect in every rep

Calf Raises 20:45 - 27:00

145 x 10 per position 

145 x 10 per position 

Dropped weight from 175 to 145 to focus more on shortening the muscle to the max, rather than pumping out reps. I think there's an inch or two of gold that you're not mining. 

This sucks!!! I almost quit 4 times. Keep this weight for a while. Form is everything. 

SL 28:00 - 33:00

SL/PE6: 3x10r

Circling Arch Ups

Last very last set in one direction was rough! Keep it here for another week or two. 

5r SL/PE6-iM for each work set 

Outside Inside Outside Backs

Last set of mobility was awful. Lower back on fire!!!

MN 35:00 - 39:30

MN/PE8: 3x5r mastery

Under grip Hanging Leg Lifts

1r 30sMN/PE8-iM for each work set

Weighted Bench Pike Hold (55#)

Overall a great workout. Way to push the pace. Time a bit longer, but several mobility drills require TUT. Plus, progressed to mastery on MN and SLS. 

Sent from my iPhone