F7 GST Legs/Core

Total time: 60:15

Warm-up A

Jump rope x 1 min x 3

Lower body/back stretches

Good pace, good workout. About 6:00slower than last best, but progressed on DL and SLS. Good workout today. 

SLS 0 - 16:00

SLS/SE5: 5rx4

Single Leg Box Squat

8r x 4 SLS/SE5-iM for each work set

Glute Ham Bridges

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

Trap Bar Deadlift 13:00 -38:45 (all DL sets)

135 x 10

225 x 8 hands slipping without chalk

225 x 8 feels ok. Sight swings in lower back. 

225 x 6 no belt. Great form, straight through. Felt good.  Good weight. Great leg drive

MN 45:00 - 51:30

MN/PE7: 4x5r

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/PE7-iM for each work set

Pike Hang 

Overall a great workout. Way to push the pace.

SL 52:00 - 60:15

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#

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