F7 GST B

Total: 66:30 good pace. Strong today. 

REHAB WORK 0:00-18:30

Lacrosse roll outs x 1 min

Set of 15 scapular push-ups 

Face pulls 20r per direction 15lbs

Lying DB Overhead Pulses 1x20/12.5lbs (legs on bench, half foam roller under- very controlled) half hands horizontal, half hands vertical 

DB Push-ups  35 reps (7 regular, 7 diagonal right forward/7 left forward, 7 hands angled in, 7 hands angled out) always in plank position

Ankle and hip articulations

Jumping Rope 3 rounds @ 1 min each

1 min hops

1 min heel touches

1 min leg lifts

MN (Supersetted w/SL) 20:30- 38:30

MN/SE3: 4x5r

L-sit Leg Extensions

5r MN/SE3-iM for each work set

Straddle Jefferson Curls

45# plate 

SL 

SL/PE13: 4x12r

Side Arch Body Rocks

10s SL/PE13-iM for each work set

Bent Hurdler Static 10#

SLS 39:00 - 49:45

SLS/Cossacks 3x5r each variation (5  SLS on each leg, immediately 5r Cossacks = 1 set) 

Glute Ham Raises 

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

Hip Thrust/Swiss Ball Ham Curls Supersets 50:30 - 60:00

BB @ 135 x 10/Swiss x 10

BB @ 180 x 10/Swiss x 10

Smith @ 180 x 10/Swiss x 10

Smith machine. Tighten those booty cheeks! Holy crap. 

Prone Hamstring Curls SKIPPED TODAY

95 x 15

140 x 8 strong all the way through. Last rep tough

140 x 8 tough last rep. 

Calf Raises 61:00 - 66:30

145 x 10 per position 

145 x 10 per position 

145 x 10 per position 

Dropped weight from 175 to 145 to focus more on shortening the muscle to the max, rather than pumping out reps. I think there's an inch or two of gold that you're not mining.