GST B Squat(subbed DB Snatches)

Total time: 59:00 did snatches today, so don't compare against squat days

SLS 0 - 12:00

SLS/SE3 5rx5

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. 

DB Snatches 14:15- 40:00

70 x 8 

80 x 6 good weight. 

90 x 3 good drive! Great depth and form. Perfect set. Last set with left arm just barely short of lockout, so maybe a full three isn't fair. 

75 x 6 Perfect set. Great form, good weight. Maybe up to 80 next week. 

75 x 6 Wow! Nice work! Great weight. Mentally tough toward the end, but once I committed, the strength was there. 

SL 43:00 - 52:00

SL/PE10: 4x8r

1/2 Windshield Wipers

Tough without back support, If done on Smith Machine, you can get full ROM. 

5r SL/PE10-iM for each work set

Bent Hurdler Hold 10#

MN 53:15 - 59:00

MN/PE9: 3x3r

V to L Hanging Leg Lifts

These are brutal! Legs coming down with momentum are very hard to stop. I know these would be easier with back support, but I don't have that luxury right now. 

5r MN/PE8-iM for each work set

Weighted Bench Pike Squats 55#

Killers. Make sure knees lock out on every rep. 

Overall a great workout. 

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