F7 GST B Squats (subbed lunges)

Total time: 42:30

SLS 0-13:00

SLS/SE3 5rx5 all sets holding 25 # kb 

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. 

Barbell Lunge 14:30- 24:30 (50% BW)

85 x 2 x 5r too easy

135 x 3 x 5r

Really easy weight. Go to a 135 barbell next time for all sets. 

SL 26:00 - 36:00

SL/PE10: 4x8r

1/2 Windshield Wipers

Tough without back support, Th is f done on Smith Machine, you can get full ROM. 

5r SL/PE10-iM for each work set

Bent Hurdler Hold 10#

MN 37:30 - 42:30

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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