8/24/17 Wt 196.2 Slept 7.5 hours. 7/10 stiff-hamstring and gluts.

A. Parallel Box Squat @31X1 - 3 x 15 mod reps; rest 2min (increase load use miniband on knees if available)

145 lbs with blue mini band- 125 last week  3x15

B. Front Foot Elevated (6"") DB 2-arm Front Rack Split Squat - 3 x 8 ea leg; rest as needed (mod-heavy, control on eccentric)  

25 lbs DB 3x8 each leg. Left a little more challenging than right

C. Bird Dogs - accumulate 30 alt reps w/ INTENTION  30 reps

Row 5 x200m with 60 sec rest between 200s and 5 min rest between rounds

2 rounds at 1:45 ave for the 10 200's. too fast?  The 2 sec slower that 2k ave felt too easy (1:54). 

stretching felt better that last week

Carbs 165g, Fat 73g, Protein 154g