F7 GST B Squats (Snatches/Lunges)

Total time: 51:00 great workout! 

SLS 0-18:30

SLS/SE3 5rx5 all sets holding 35# kb (4 actually with kb-1st set just body weight) Good weight. 

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 19:15- 40:00

70 x 8 

80 x 6 good weight. Forearm strain preventing grip overhead. Stopped after these sets. 

5x5 BB lunges @ 155#

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. DIDNT DO TODAY

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

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

SL 38:00 - 43:30

SL/PE10: 4x8r

1/2 Windshield Wipers

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

5r SL/PE10-iM for each work set

Bent Hurdler Hold 10#

MN 44:30 - 52:00

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 65#

Killers. Make sure knees lock out on every rep. 

Overall a great workout. 

Sent from my iPhone