8/25/17 Wt 195.8 , slept 7.5 hours. 7/10. Tight/stiff posterior chain.

A1. Strict Pull-up - 3 x 12 reps in fewest sets possible; rest 45sec (supine or prone grip, mix by set)

( 5,5,2) (5,5,2) (5,5,2)

A2. Push-up w/ hands on DB's - 3 x AMRAP UB; rest 45sec

15,11,9. Last week 10,7,6

A3. DB 1-arm Chainsaw Row - 3 x AMRAP UB ea arm; rest as needed (moderate)

21,19,18. Last week 16,14,12

B1. DB 2-arm Shoulder Press - 3 x AMRAP UB; rest 45sec (moderate)

11,9,7.75- couldn't lock out last rep. Last week 9,8,7

B2. Inverted Bar Row - 3 x AMRAP UB; rest 45sec

15,13,11. Last week 12,7,6

B3. Plank hold w/ feet elevated 6"" - 3 x AMSAP until you start shaking; rest as needed

*compare scores to last week -- intention is to increase volume

62s,55s,48s,  last week 45,40,32

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Dynamic Running Prep - 15min

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20-30min Running @ self-selected intensities

(this is meant to be support work not hard developmental)

15 min trail run,15min walk.. legs felt heavy, especially on hills so started waking

Carbs 152g Fat 71g Protein 149g