F7 GST B Squat

Time: 72:30

Note: haven't squatted in several weeks. Slight pain in lower back. 

REHAB WORK: 

Spine Roll x 1 min

Segmented Roll Outs 5 per segment @5lb

Ab Roller 1x30 (forward, diagonals = 1 rep)

Scapular push-ups 1x15

Lying DB Overhead Pulses 2x20/10 lbs  (half foam roller under back-very controlled)

DB Push-ups 31 (5 regular, 5 diagonal right forward/5 left forward, 5 angled in, 5 angled out, 3 archer over right/3 archer over left) 

Jump rope x 3 sets@1 min each

Single Leg Hip Thrusts

55# @ 10x3 broken sets. Tough!

3 sets perfect for now. Maintaining maximum tension until last set. 

x10 Hip articulations between a sets

Straddle Bench Jumps

12rx2

x10 Cossack Squats between sets

Pistol Squat 

Slight groin ache. Not a strain, just sore. Cossacks? Football?

BW x 8 ATG

BW x 8 ATG nice! Broken sets. felt awesome today. Great depth and perfect form. No belt. 

BW x 8 no ATG. Perfect set. Felt very strong. Great form, the last two a bit tough but I haven't squatted in a few weeks. Stay in the cave! Come for me Gmork! Atreyuuuuu!!!!   

Great sets. 

MN (Supersetted with SL)

MN/SE4: 4x15s

L-sit Leg Extensions

10r MN/SE3-iM for each work set

Straddle Jefferson Holds

45lb x 10s

Overall a great workout. Way to push the pace.

SL 

SL/PE13: 5x15

Side Arch Body Rocks

5r SL/PE12-iM for each work set

Bent Hurdler Twist 10#

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