Snatch Grip & Trap Bar Deadlift...

Snatch Grip - 4x8 @ 235lbs

Trap Bar Deadlift - 4x8 @ 315lbs (finish with ten second negative and 3 second pause st the knee) 

Cash Out: 2x8 GHD Raise* 

*Insanely difficult. At least for me!

Gironda 8x8 - Legs...

Jefferson Deadlifts - 8x8 @ 225lbs then,  3x5 @ 315lbs 

Dumbbell Glute-Ham Raise @ 20lbs*

*Mixed in some reps without weight and some prisoner GHD raises (Hands behind the head). 

 

7-5-3 Wave - Legs...

Cybex Back Squat 250-280-300/280-300-330

GHD Raises - 5 sets of: 25-35-45

* finish with 10 reps with 6lb medicine ball 

Back Squats...

Back Squats - 155lbs - 10x7 - 70 reps 

GHD Raises - 10x7 - 70 reps

Back Squats & Double Kettlebell Jerks.

Back Squats - 155lbs - 10x6 - 60 reps 

Double Kettlebell Jerks - 44lbs - 6x10 - 60 reps 

Cash Out: GHD Raises - 6x10 - 60 reps 

Klokov Push Press, GHD Raises, Reverse Hypers, Sledgehammer Swings

Klokov Push Press - 115lbs - 75 reps

GHD Raises - 50 reps

Reverse Hypers - 50 reps

Cash Out: 100 Sledgehammer Swings - 8lbs

Back Squats/GHD raises...

My mind wasn't into training today but I ended up going anyway. 

Back Squat - 3x8 @ 190lbs

GHD raises - 3x8

''Something is always better than nothing''.

Klokov Press & GHD Raises...

Klokov Push Press 

165lbs - 10 reps

145lbs - 10 reps

135lbs - 10 reps

115lbs - 70 reps

100 reps

Glute-Ham Raises - 50 reps 

Back Squats - Sets of 8 & GHD Raises...

Back Squat 1x8 - 250lbs

Back Squat 5x8 - 185lbs

GHD Raise - 3x10

My plan was to back squat 4x8 at 250lbs today. After my first set on of my coaches said my stance is too narrow and I'm using mostly quads. That's fine but you will plateau earlier than if you work in your hamstrings and glutes. 

So I told my ego to screw and dropped the weight down to 185lbs. I did 5x8 while keeping my feet wider and working on driving my knees out. I also did some flute-ham raises as accessory work. 

One step forward - two steps back. It's all good.