F7 GST Squats

Total time: 49:00 great workout! 3:00 min faster overall and KILLED squats today. More weight, more reps. 

SLS 0-13:30

SLS/SE3 5rx5 all sets holding 20# 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 Squat 15:00- 31:30

135 x 8 ATG

225 x 6 ATG felt super light today. 

275 x 5 ATG nice! felt really strong today. Great depth and perfect form. Belted. Do one more week at 275 and bump up to 285. 

(25:45) 235 x 8 no belt. ATG. Perfect set. Great form, the last two a bit tough but easier than previous weeks. Stay in the cave! Come for me Gmork! Atreyuuuuu!!!!

30:30) 235 x 8 no belt. ATG. Wow! Nice work! Great weight. Mentally tough tobit tough,  end, but once I committed, the strength is there. 

Great sets. See if strength maintains next week. If not, maybe consider alternating DB snatches each week. 

SL 33:00 - 41:30

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 42:30 - 49:00

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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