F7 GST B Squat (Goblets/Farmers)

REHAB WORK:

Ab Roller 2x21 (forward, diagonals = 1 rep)

Lunge lawn mowers 2 x 21 per side/10 lbs (forward, diagonal, and lateral =1 rep x 7) Arm held at a 90 from body to work shoulder in a more vulnerable angle. Dropped weight to 10

Set of 15 scapular push-ups between sets

DB Push-ups 2 x 21 (5 regular, 5 diagonal right forward/5 left forward, 3 archer over right/3 archer over left) feels good.  

Tricep DB Extension/Stretch/ 2 x 12/30 lb (very slow, focus on stretch at bottom of mvmt) tough last few. Keep elbows pointing high 

Lying DB Overhead Pulses 2x20/7.5 lbs (legs on bench, half foam roller under- very controlled)

Single Leg Bench Jumps

12rx3

3 sets perfect for now. Maintaining explosiveness until last set. Feel it waning though. 

6r SLS/SE3-iM for each work set

Glute Ham Raises 

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

x10 Hip articulations between a sets

KB Goblet Pause Squats/Farmer Carry Superset

80lb x 10-two seconds in very bottom of position before exploding up/53lb from bench to mirrors and back-shoulders properly packed x 4 sets. 

Add 4th set and up Farmer Carry weight

BB Lunges 155 x 8 left for all reps than right-short rest between legs. Great weight. Left big toe hurts a bit when I do my right leg forward 

MN (Supersetted with SL)

MN/SE2: 4x5r

1/2 L-sit Leg Extensions

10r MN/SE2-iM for each work set

Seated Pike Pulses 

Overall a great workout. Way to push the pace.

SL 

SL/PE12: 4x15s

Side Arch Body Holds

5r SL/PE12-iM for each work set

Bent Hurdler Twist 10#

Awesome workout today. Lots of energy, moved really well. 

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