Gironda 8x8 - Legs...

Snatch Grip DLs* - 8x8 @ 185lbs then,  1x3 @ 275lbs

BarbellHack Squats -  8x8 @ 155lbs then, 3x5 @ 205lbs

———————————————————-

“The Original Hack Squat: Most people think of the hack squat machine when they visualize this exercise, but there's an older, more effective version. Barbell hack squats can boost your squat and deadlift numbers as well as target the coveted "teardrop" muscle (the vastus medialis) in the quads.

Stand in front of the loaded bar with the bar either resting on the floor or supported on blocks. With feet shoulder-width apart, bend down, reach behind you and grasp the bar. With your back straight and shoulders pinched back, drive from the heels. Maintain an angle of ascent with the bar near the calves and as the weight nears your hamstrings, punch the hips forward. Return the weight to the floor by reversing the motion. Done correctly, this looks like a behind-the-back deadlift”. - T Nation 

PM:

Max Reps Bench @ Bodyweight -(155). Previous PR was 21. Got 25! A 4 rep PR! Puerto Rico! 🇵🇷🇵🇷🇵🇷 I better come out of this pandemic the strongest I’ve ever been! 

Gironda 8x8 - Legs..

Hip Belt Squat - 8x8 @ 290lbs* then, 2x20 @ 200lbs

Yoke Walks - 185lbs*

*Superset

Cash Out:

• Shield Pull Ups - 3x5
• 30M Sprint Repeats x 10

“The Shield pull up is a special variation of the pull up where you pull your elbows in. 

Shield pull up isn't the same as the close-grip chin up. In the shield pull up your arms travel in the front of your body, whereas in the close-grip chin up your arms go to the sides past the body”. - Vavha Fitness

Gironda 8x8 - Legs...

AM: Metfit 

Machine Hack Squats - 8x8 - 180lbs then, 270x3, 360x3, 450x3

Standing Leg Curls - 5x8 - 10lbs

Cash Out: Double KB Front Squats - 3x5 - 53lbs (3 second pause at bottom)

PM: Driveway

Max Rep of Goblet Squats @ 97lbs. ————————————————————————Goal was double digits: TEN. Got TWELVE! Need to get to twenty. That fucker gets heavy! 

Gironda 8x8 - Legs...

Hack Squats - 175lbs* - 8x8 

Snatch Grip Romanian DLs* - 8x8 @ 175lbs*

Seated Calf Raises - 160lbs* - 8x8 

*Superset All 

Cash Out: 1 Leg RDL - 3x5 @ 53lbs

The Snatch Grip Romanian Deadlift

Few movements can strengthen the lats, hips, hamstrings, and mind like snatch grip Romanian deadlifts. Great lifters, such as Dmitry Klokov, have been seen performing movements like the snatch grip Romanian deadlift to maximize strength development in later stages of progression.

The snatch grip Romanian deadlift is performed exactly like a standard Romanian deadlift, with the only exception in that the lifter assumes the standard snatch grip width on the barbell. For added difficulty, lifters could take an even wider (1-2 inches more) than normal grip, as I have done for both snatch and clean pulling variations to really increase back and hip strength. Weightlifting straps are optional, however I find that using them allows me to really emphasize back, hip, and hamstring strength as grip isn’t such a limiting factor. Some coaches and athletes may feel wrist straps are not necessary, but to each their own (all I know is performing sets at 140-180kg for 1-5 reps does nasty things to the hands).

The snatch grip Romanian deadlift stresses all the same muscle groups that a standard Romanian deadlift does, while also taking back (both width and thickness of the lats and traps) and grip strength to a whole new level.

• Latissimus Dorsi (back)

• Trapezius (traps)

• Scapulae and Rhomboids

• Erectors (lower back)

• Gluteal Muscles

• Hamstrings

• Forearms (grip)

Gironda 8x8 - Legs...

LeverEdge Deficit DLs - 270lbs (45lb plate)

Then, 360x1, 450x1, 540x1 & 630x1!

*630 pounds is the most I have ever picked up! 

LeverEdge Deficit Stiff Leg DL - 180lbs

Close Stance Heel Elevated Goblet Squats - 50lbs 

Seated Calf Raises - 70lbs

Gironda 8x8 - Legs...

Back Squat - 8x8 @ 190lbs

Snatch Grip Deadlift - 8x8 @ 205lbs*

*30M Sprint in between sets 

Gironda 8x8 - Legs...

I had no time to get to the gym today so I did this in the garage after dinner: 

Back Squats - 8x8 @ 185lbs 

Snatch Grip Deadlift  5x3 @ 255lbs 

Gironda 8x8 - Legs...

Buy In: 5x30M Sprints then, 

Goblet Squats - 8x8 @ 85lbs 

Snatch Grip Deadlift - 8x8 @ 190lbs*

*30M Sprint after each set of SNGDLs

Cash Out: Double Kettlebell Front Squats - 5x5 @ 53lbs

Gironda 8x8 - Legs...

Goblet Squats - 8x8 @ 80lbs 

Snatch Grip Deadlift - 8x8 @ 185lbs*

Double Kettlebell Front Squats - 8x8 @ 44lbs*

*Superset

Cash Out: 10x30M Sprints 

Gironda 8x8 - Legs...

Goblet Squats - 8x8 @ 75lbs then,

25 second goblet squat hold @ 100lbs into 3 reps with a 3 second pause at bottom. 

Cash Out: 20x30M Sprints 

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). 

 

Gironda 8x8 - Legs...

Deadlift Split Squats - 8x8 @ 135lbs 

Walking Lunge - 100 steps @ 20lb vest 

Cash Out: 3 second Iron Cross Hold

Gironda 8x8 - Legs ..

Dumbbell Squat Cleans - 35lbs

Cable Goblet Squat - 52.5lbs 

*Superset 

"Do what you can, with what you have, where you are." - Theodore Roosevelt 

Gironda 8x8 - Legs... (Plus I got an Iron Cross!)

Got one Iron Cross!

Then:

30 DB Squat Cleans - 35lbs

30 Burpees 

7:30

Finished with: Wide Grip Wheel Snatch-Grip DL - 8x8 @ 225lbs

Went heavier and wider than usual to stress my upper back and traps. Used the wheels to start at a more advantageous position so I could complete all 64 reps. That sucked. Especially after that quick dumbbell squat clean/burpee metcon. 

Strength and conditioning expert Charles Poloquin as he talked about his #1 exercise in an interview a couple years back:

"The snatch-grip deadlift, specifically a snatch deadlift on a four inch platform. The idea here is to get a large range of motion by standing on the platformand using the wide grip.

If you told me you were going to jail and only had a barbell and didn’t want to get raped in the showers and could only do one exercise to put mass and strength on, then I’d tell you to do the snatch deadlift on a platform.

This exercise alone makes people gain weight like crazy. Any time I have someone who needs to gain weight fast and doesn’t have a whole lot of time, I have them do snatch deadlifts. And with the snatch grip deadlift, straps are okay because you’ll be doing reps above three, but don’t use them until you get to your working weight.

If you think about it, this is the opposite of the sumo deadlift, which shortens the range of motion. Likewise, some powerlifters will lift in ballet shoes to shorten the ROM. What we want to do here is lengthen it. The snatch grip and platform will take care of that".

interview from tnation.com

Gironda 8x8 - Legs...

Seated Calf Raises - 360lbs - 60 reps 

Leg Press - 270lbs

Snatch Grip Deadlift - 4x8 @ 205lbs*

*Superset with Keg Carry @ 100lbs

Gironda 8x8 - Legs...

Snatch Grip Deadlift - 205lbs (on 55lb plate)

150 bench step ups (20 pound)

Gironda 8x8 - Legs...

Seated Calf Raises - 315lbs - 90 reps 

Snatch Grip Deadlift - 195lbs

Machine Split Squats - 4x8 - 90lbs*

*Superset with Overhead Barbell Carry @ 160lbs

Gironda 8x8 - Legs...

Seated Calf Raises - 315lbs - 85 reps 

Snatch Grip Deadlift - 185lbs

6 sets of  100lb Overhead Plate Carry super-setted with Machine Split Squats - 6x8- 45lbs

Gironda 8x8 - Legs...

Seated Calf Raises - 315lbs - 80lbs

Trap Bar Deadlift - 225lbs then, 

315x3, 405x3, 

Machine Split Squats - 5x8 - 45lbs

Cash Out: 100lb Overhead Plate Walking Lunge 

Gironda 8x8 - Legs...

Seated Calf Raises - 315lbs - 75 reps

Snatch Grip Deadlift - 165lbs* 

*On two 45lbs plates 

Machine Split Squats - 4x8 - 45lbs