Legs/Core

Total time: 60:00 Great workout. Feeling pretty strong this week. 

Warm-up 0 - 17:00

Jump rope x 1 min x 3

Regular, skip kicks, high knees 

Lower body/back stretches

Box jump/KB Swing supersets 

6 single leg explosive jumps (20 in)/12 two hand swings (62lb) x 3 sets

8 two legged jumps @ 24"

SLS 18:30 - 33:30

KB Goblet Squat @62lb/Superset w/Glute Ham Curls on Rowing Machine

20r/10r very strong. Easy 20.  

20r/10r nice set. Great push. 

20r/9r Legs and core on fire. Took a 10-15s rest after 15r, but didn't put weight down. 

20r/8r

GHC body kept flat, no arch in back or bending in hips

Fries hamstrings. Wow. Focus on minimizing arm assistance on both eccentric and concentric phase. Toughie. Great volume. Keep this for a few weeks before making any changes. 

Trap Bar Deadlift (all DL sets) 36:00 - 44:45

135 x 10

225 x 10 felt pretty strong. Had more in the tank, but focusing on keeping back and pelvis neutral. 

225 x 10 felt great. Don't push it. Excellent tension in abs and lats throughout the set. Great set. 

225 x 10 Didn't do this today. Do it next week. Ramping up volume again. 

MN 46:30 - 52:00

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 54:30 - 60:00

SL/PE10: 3x10s

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#