F7 GST Legs/Core

Warm-up 0 - 14:30

Jump rope x 1 min x 3

Lower body/back stretches

Good pace, good workout.

Box jump/KB Swing supersets 

8 explosive straight leg jumps (30 in)/12 two hand swings (53lb) x 3 sets

SLS 15:00 - 31:30

SLS/SE5: 6rx4

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 (all DL sets) 34:30 - 44:30

135 x 10

225 x 8 felt pretty strong. Had more in the tank, but focusing on keeping back and pelvis neutral. 

255 x 8 felt great. Don't push it. Excellent tension in abs and lats throughout the set. 

225 x 10 no belt. Great form, straight through. Felt good.  Good weight. Great leg drive

Add finisher next week. Maybe up top set. 

MN 46:00 - 52:30

MN/PE7: 3x5r

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. Shoulders are actually the first thing to go. Start to hurt towards end.  

5r MN/PE7-iM for each work set

Pike Hang 

Overall a great workout. Way to push the pace.

SL 54:00 - 63:30

SL/PE10: 4x10s

L-sits - wow. Amazing how much strength I've lost. I was holding these for 30 sec for multiple sets. Keep at it. 

5r SL/PE10-iM for each work set

Bent Hurdler Hold 10#