9/28/17 Slept 7.0 hours, napped 35 min. Wt.195.4, 6/10 this am. Left glut pain in middle of night. Difficult turning over. Mobilized, was adjusted and more muscle work. Feels like Glut medius near sacrum. Warmed up thoroughly and the work out went well. Went kind of light on wide stance BB back squats.- 125 lbs. Actually felt the best after the 15 min EMOM. :). Maybe it was the landmines reverse lunges. Mobilized before bed.

Sep-28 *high carb

Dynamic Squat Prep - 10-15min (can be your choice of squat clinics / drills that help you feel prepped for training)

Hip Extension Prep - 10 each: Alt Lunge w/ Rotation away from trailing leg / Glute Bridge / KB 1-arm Farmers Hold w/ Alternating High Knee March

+

A. BB Back Rack wide Stance Parallel Squat (no box, stop @ parallel) @31X1 - 5 x 5; rest as needed (moderate across) 125- 5x5

B. Unloaded Lunge Matrix - 4 x 3-4 cycles through on ea leg; rest as needed

*https://www.instagram.com/p/BYnhv-lB6yt/?hl=en&taken-by=andrehoudet

went well

C. Short & Long Hamstring PAILS & RAILS - 2-3 cycles

*Long Hamstring PAILS / RAILS – https://www.youtube.com/watch?v=OxNce5vI8gc

This was awesome. My hamstrings are an opportunity for improvement

*Short Hamstring PAILS / RAILS – https://www.youtube.com/watch?v=iF4g5Z2MWSo

WOW- I could only hold a 5 sec contraction in part without a severe cramp. It was brutal. :) The second round I could hold a 20 sec contraction.

+

EMOM for 15min

Min-1 - 10-12cals Row

Min-2 - 8-10 Burpees

Min-3 - 6-8 Double DB Front Squats @2121 tempo

11 cal row, 8 Burpees and 6 DB front squats @30 lbs for 15 min. L glut felt better after this portion

+

Hip Movement

A. Quadruped Frog Rocks - accumulate 20 slow / controlled reps

B. Hip 90/90 Switches - 6 slow / controlled reps ea side

C. Couch Stretch - 2min accumulated ea side (mild stretch)

D. Straddle Pancake - 2min accumulated (mild strech, use band assist as needed)

High Carb

Carbs 225g, Fat 58g, Protein 156g

9/27/17 Wt 195.4 Slept 7.5 hours 7/10 tired. Legs and back stiff. It was a sneaky hard effort yesterday. Felt full in AM. Slept well.

A. Full-body Soft-tissue / Release Work - (2-3min each segment working from ground up)

feet / calves / tib-anterior / ham / glute / quad / psoas / oblique / diaphragm / upper back / pec / lat / trap

B. Progressive Muscular Relaxation - 30min

Mod carb day

Carbs 181g, Fat 70g, Protein 166 g

9/26/17 Wt 196.4. Slept 7.5 hours, 7-8/10. Legs a little tired

Sep-26 *high carb

Dynamic Hinge Prep - 10-15min (suggested drills: https://www.youtube.com/watch?v=cfTP9XosojQ)

Glute Activation - 10 each: banded side-lying lateral leg lift / side-lying clam / banded glute bridge

+

A. Sandbag Over the Shoulder - 4 reps on the min / 90sec for 5-6 sets (mod-heavy bag -- this is your hinge / bending strength exposure for the day)

60 LBS  4 reps each side on the minute followed by 90 sec rest. Is that correct?

B. Landmine Reverse Lunge - 5-6 reps on the min / 90sec for 4-5 sets each leg (alterante legs by minute, keep load moderate, put BB in corner or between 2 bumper plates)

55 LBS 6 REPS on the minute each side. Followed by 90 sec rest- 5 sets. I liked this

*http://www.matrixlearningcenter.com/exercise/overhead-reverse-lunge/

C1. Single-arm Russian KB Swing w/ Rotation - 4 x 12 ea side; rest 30sec (moderate)- 45 lbs

C2. 1/2 Kneeling KB 2-arm Bottoms Up Press @2021 - 4 x 12 ea leg lead; rest as needed (moderate)- 20 lbs

*for C1/2 complete one circuit on ONE SIDE before switching sides

4 sets of 12 each side-C1+C2 before changing sides

+

3 sets for quality

25ft Lateral Shuffle LEFT

25ft Lateral Shuffle RIGHT

50ft Run Forward

50ft Backpedal

Rest as needed b/t sets

*since this is our first exposure to change of direction (COD) work, the intention today is just to get a ""feel"" for this. I liked this, reminded me of basketball practice.

+

Spine Movement

Lax Ball T-spine Crunches - 1 pass on entire spine

Quadruped Thoracic Extensions - accumualte 10 deliberate reps w/ coordinatedd inhale / exhale with each breath

*https://www.youtube.com/watch?v=lw6N97vrDeY (can use foam-roller on bench rather than swiss ball if not available)

Quadruped Thoracic Rotations - accumulate 5-6 reps in each position

*https://www.youtube.com/watch?v=7s-JA47jiE4

High Carb day

Carbs 220g, Fat 64g Protein 157g

Great workout. I liked the carb cycling. It's fun trying to add in new foods. Thanks

Congrats to Noah and Travis

9/25/17 wt 198.0. Slept 7.5 hours, napped 20 min.

4 rounds of- 5 min row @ 2:45 pace
                     60 cross crawl
                     10 ostrich walks/forward bends-focused on breathing when flexed

15 min of mobilization before bed.


Low Carb

Carbs 160g, Fat 55g, Protein 170g

Looking forward to the carb cycling. New program looks fun! Dumbbell supine pull ups- excited to try. And a repeat on the hill run Sunday. Thanks for taking good care of me!

9/24/17 Slept 8.0 hours 8/10. Felt rested

Sep-24

10-15min Dynamic Running Prep

*https://www.youtube.com/watch?v=qt3-75IUwDE

+

Run - 5min increasing effort every min from easy to hard

+

15 Burpees AFAP

300-500m HIll Run-450m

Rest = walk back down hill

4 sets

Hot and humid at 8 am-88. The middle 150m was the steepest. It wasn't pretty but kept moving. The last 80m started to flatten so tried to pick up the pace. No HR monitor but I had to be near max at top.  Good workout! I was pleased with my effort. last 3 burpees of each set  got tough too

+

Self-directed Movement / Flow work + Grounding (barefoot walking in grass) 15 min

Carbs 198g, Fat 68g Protein 155g

9/23/17 Slept 8.5 hours. 90 min hike and 15 min swim

Carbs 179g, Fat 78g Protein 145g

9/22/17 Wt 196.2 Slept 7.5 hours. 7-8/10. Sore gluts and legs

Dynamic Upper Body Prep - 10-15min 

A. Double-lax Ball T-spine Crunches - 1 pass on entire spine

B. Kneeling Thoracic Rotations - 4-5 slow/controlled rotations ea direction

C. Rock Back Breathing - 4-5 reps (reach further with each rep)

*https://www.youtube.com/watch?v=6Yc_QUlWTME

D. Yoga Push-up w/ exaggerated shoulder flexion - 4-5 slow/controlled reps

E. Scap Pull-up - 6-8 slow/controlled reps

+

A1. Strict Pull-up - 4 x 10 reps in fewest sets possible; rest 45sec (supine or prone grip, mix by set)

prone 10, sup 7,3  prone 8,2  supine 7,3

A2. Push-up w/ hands on DB's - 4 x AMRAP UB; rest 45sec

13,9,8,8

A3. DB 1-arm Chainsaw Row - 4 x AMRAP UB ea arm; rest as needed (moderate)

40 # DB (35# last week)  15,15,15,15 each arm

B1. DB 2-arm Shoulder Press - 4 x AMRAP UB; rest 45sec (moderate)

40# DB ( 35 last week)  9,7,4,4

B2. Inverted Bar Row - 4 x AMRAP UB; rest 45sec

6,6,6,6- different bar- lower so more horizontal

B3. Plank hold w/ feet elevated 6"" - 4 x AMSAP until you start shaking; rest as needed\

45,43,45,35s

+

Row - 500m  2:00

rest = work

Row - 400m 1:58

rest = work

Row - 300m  1:52

rest = work

Row - 200m  1:50

rest = work

Rwo - 100m  1:48

Rest to recovery

x2 sets

This was a tough workout. Hot 92-this is MN. Good effort

Carbs 144g, Fat 59 g, Protein 180 g

9/21/17  Wt 197.0. Slept 7.5 hours. Napped 45 min. 7-8/10.

Sep-21

Dynamic Squat Prep - 10-15min (can be your choice of squat clinics / drills that help you feel prepped for training)

Hip Extension Prep - 10 each: Alt Lunge w/ Rotation away from trailing leg / Glute Bridge / KB 1-arm Farmers Hold w/ Alternating High Knee March

+

A. KB 2-arm Front Squat @2020 - 3 x 20 UB; rest as needed (30-35# ea hand)

KB 35 and 30 #. Alternated arms. 3x20. The last 5 were tough in each set.

B. BB Single Leg RDL - 3 x 10-12 ea side; rest as needed

BB@ 85. WOW this was a killer. Could maintain balance pretty well. Fatigue was in lat glut. Great exercise!

C. Banded Standing Fire-hydrants - 3 x 8 ea leg; rest as needed

+

4 Rounds 

15 Russian KB Swings @ 50#

20 Alt Reverse Step Lunges

Felt good. KB swings were a good final posterior chain workout

+

Hip Movement

A. Quadruped Frog Rocks - accumulate 20 slow / controlled reps

B. Hip 90/90 Switches - 6 slow / controlled reps ea side

C. Couch Stretch - 2min accumulated ea side (mild stretch)

D. Straddle Pancake - 2min accumulated (mild strech, use band assist as needed)

Mobility to feet, calfs, hamstrings before bed. Good call!

Carbs 183 g  Fat 64 g   Protein 173 g 

9/20/17  Wt. 196.8  Slept 7.5 hours. Napped 20 min. 7/10. Gluts and back tired. Right calf/Achilles stiff.

Sep-20

A. Full-body Soft-tissue / Release Work - (2-3min each segment working from ground up)

feet / calves / tib-anterior / ham / glute / quad / psoas / oblique / diaphragm / upper back / pec / lat / trap

Right arch,right upper gastroc and soleus, right hamstring and right glut most tender and tight. Felt good. I need to get in the habit of doing this a few minutes per day.

B. Progressive Muscular Relaxation - 30min

*http://media.dartmouth.edu/~healthed/p_muscle_relax.mp3

This was kind of fun. Was almost asleep.

Carbs 192 g,  Fat  58 g, Protein 162 g

9/19/17 Slept 7.5 hours, napped 30 min. Wt 197.2. 7/10-back and gluts tight and sore.

Sep-19

Dynamic Hinge Prep - 10-15min (suggested drills: https://www.youtube.com/watch?v=cfTP9XosojQ)

Glute Activation - 10 each: banded lateral monster walk / standing fire-hydrant / quadruped fire-hydrant

+

A. Kickstand Stance Double DB / KB Deadlift - 4 x 6 w/ ea leg lead; rest 90sec b/t sides (8 sets total, moderate load)

45 and 40 lbs KB ( switches hands each set)  4x6 each leg

*https://www.youtube.com/watch?v=PevwDojeegk

B. B. KB Plank Pull-throughs - 3 x 8-10 alt reps; rest as needed (stay TIGHT!)

50 KB  3x10

*https://www.youtube.com/watch?v=setqoQC3HAU

C. DB 1-arm Cross-body Deadlift - 4 x 6 ea arm; rest 60sec b/t sides (8 total sets, moderate load)

*https://www.instagram.com/p/BX2_-zigQxX/?taken-by=functional.bodybuilding

40 lbs DB 4x6 much easier to balance while using a heavier DB than last exposure

D. 1/2 Kneeling KB 2-arm Bottoms Up Press @2021 - 4 x 12 ea leg lead; rest as needed (moderate)

30 lbs 12,11   20 lbs 3 x 12

+

5 Rounds

100m Shuttle Run (5 x 20m to match last exposure)

100m Sandbag Carry (light load, over the shoulder)

run was quicker and HR lower on sandbag carry that on 8/29

*compare w/ Aug-29 session

+

Spine Movement

Lax Ball T-spine Crunches - 1 pass on entire spine

Quadruped Thoracic Extensions - accumulate 10 deliberate reps w/ coordinated inhale / exhale with each breath- liked this

*https://www.youtube.com/watch?v=lw6N97vrDeY (can use foam-roller on bench rather than swiss ball if not available)

Quadruped Thoracic Rotations - accumulate 5-6 reps in each position

*https://www.youtube.com/watch?v=7s-JA47jiE4

This felt good

9/19/17
Chest 43
Waist 39
Hips 41 3/4
r quad 6 inches above patella-22
l quad 6 inches above patella-22

9/6/17

Chest 43 

Waist 39 1/2

Hips 40 1/2

8/27

Chest 441/2

Waist 40

Hips 41 3/4

Carbs 200g, Fat 78g, Protein 156g

9/18/17 Slept 7.5 hours. Wt 198?? Measure tomorrow. 7-8/10. Walk 30 min. Foam roller, mobility 20 min.

I understand that Max thinks you have some elite survival skills that might come in handy on a deserted  island. :) I do have the most talented  TTT coach!

Carb 175 g, Fat 72g, Protein 179

9/17/17 Slept 8.5 hours. 8/10-legs feel good.

Sep-17

Dynamic Running Prep - 15min

DROM / Locomtion / Movement - 15min

+

400m Run building effort from easy to hard-aerobic

10 Sandbag Ground to Shoulder (or over shoudler)

10 Burpees

Rest 2-3min

x2-4 sets (volume determined by feel)

*compare to Aug-21

Did 4 sets. The run was much quicker and heart rate was less while running. Sand bags were easier and quicker. The burpees were also faster than the than Aug 21 post. I felt like I could push harder and recover more quickly! 

I can't really describe it but my body feels like it can "go harder", especially the past 2 weeks. Both in strength and capacity.

Carbs 142g, Fat 80g, Protein 158g

9/16/17 Slept 8.5 hours. 7-8/10. Hiked for 40 min. Paddled for 20 min.

Carbs 200g, Fat 75g, Protein 155g

9/15/17 Slept 7 hours. Wt 193.2. 7-8/10.

Sep-15

Dynamic Upper Body Prep - 10-15min 

A. Double-lax Ball T-spine Crunches - 1 pass on entire spine

B. Kneeling Thoracic Rotations - 4-5 slow/controlled rotations ea direction

C. Rock Back Breathing - 4-5 reps (reach further with each rep)

*https://www.youtube.com/watch?v=6Yc_QUlWTME

D. Yoga Push-up w/ exaggerated shoulder flexion - 4-5 slow/controlled reps

E. Scap Pull-up - 6-8 slow/controlled reps

+

A1. Strict Pull-up - 4 x 10 reps in fewest sets possible; rest 45sec (supine or prone grip, mix by set)

prone (8,2) supine (5,5) Prone (5,5) Supine (5,5)

A2. Push-up w/ hands on DB's - 4 x AMRAP UB; rest 45sec

15,9,6,6

A3. DB 1-arm Chainsaw Row - 4 x AMRAP UB ea arm; rest as needed (moderate)

35 lbs DB-- 15,15,15,14 each arm

B1. DB 2-arm Shoulder Press - 4 x AMRAP UB; rest 45sec (moderate)

35 lbs DB  12,10,6,5

B2. Inverted Bar Row - 4 x AMRAP UB; rest 45sec

13,10,9,8

B3. Plank hold w/ feet elevated 6"" - 4 x AMSAP until you start shaking; rest as needed

45s,42s,40s,40s

+

Dynamic Running Prep - 15min

+

20-30min Running @ self-selected intensities

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

22 min. Legs felt tired. Kept intensity low.

Carbs 55g, Fat 81g Protein 165g

9/14/17 Wt 193.6 Slept 7.5 hours. 8/10.

Sep-14

Dynamic Squat Prep - 10-15min (can be your choice of squat clinics / drills that help you feel prepped for training)

Hip Extension Prep - 10 each: Alt Lunge w/ Rotation away from trailing leg / Glute Bridge / KB 1-arm Farmers Hold w/ Alternating High Knee March

+

A. Box Squat -2"" below parallel @31X1 - 3 x 15 light-mod reps; rest 2min (use miniband on knees if available)

125 lbs with blue mini band. Last 5 of each set the "x" was not very explosive. It was good.

B. DB 2-arm Lateral Box Step-down - 3 x 8 ea leg; rest as needed (moderate, control on eccentric)

https://www.instagram.com/p/BVFM1-SgC6J/?taken-by=functional.bodybuilding

25 lbs DB-

C. Banded Glute March - 3 x 8 ea leg; rest as needed

https://www.youtube.com/watch?v=eNEQBx3YKRc

3 x 12 each leg- green wide rogue and thin red rogue

+

Row - 40cals (10easy / 10 mod / 10 mod-hard / 10 hard)

Rest to full recovery

2:08, 2:00, 1:55 and 1:48 rough pace for each 10 cal piece.

x4 sets. rested about 2-2:30. I liked it.

+

Hip Movement

A. Quadruped Frog Rocks - accumulate 20 slow / controlled reps

B. Hip 90/90 Switches - 6 slow / controlled reps ea side

C. Couch Stretch - 2min accumulated ea side (mild stretch)

D. Straddle Pancake - 2min accumulated (mild strech, use band assist as needed)

Carbs 199g, Fat 72g, Protein 167g

9/13/17 wt. 194.2  Slept 7.0 hours. 8/10. Walked 40 min. Foam roller and mobility for 15 min.

Carbs 163g, Fat 80g, Protein 166g

9/12/17  Slept 7.0 hours. Wt 197. 8/10. Busy work day.

Sep-12

Dynamic Hinge Prep - 10-15min (suggested drills: https://www.youtube.com/watch?v=cfTP9XosojQ)

Glute Activation - 10 each: banded lateral monster walk / standing fire-hydrant / quadruped fire-hydrant

+

A. Sumo Deadlift @3021 - AMRAP sets of 6 @ ~135#; rest 90sec (stop @ 8/10 fatigue level)

80% fatigue after 9 sets @ 135g 

B. KB Plank Pull-throughs - 3 x 8-10 alt reps; rest as needed (stay TIGHT!)

*https://www.youtube.com/watch?v=setqoQC3HAU

3x10 reps @ 50 lbs KB. I liked these!

C. Banded Single Leg Hip Thrust  - 3 x 10 ea leg; rest 60sec b/t sides 

Green band-this was tough! L harder than right

D. Yoga Push-up w/ hands on DB's- 3 x 12 w/ pause in top; rest as needed

12 reps, 12(6,6)  12 (6,6). the last 2 sets I broke into 2 sets of 6. My tris and post shoulders were toast

+

15min EMOM

Min-1 - 100ft Farmers Carry :50 lbs DB

Min-2 - 100ft Sandbag Carry :110 Lbs held against chest. This was definitely  harder than last week

Min-3 - 30sec Shuttle Run @ moderate aerobic effort. 30 sec effort

*match loads to this last week

I was more fatigued in all three this week compared to last week. Liked it!

+

Spine Movement

Lax Ball T-spine Crunches - 1 pass on entire spine

Quadruped Cat Cow - accumualte 10 deliberate reps w/ coordinatedd inhale / exhale with each breath

Quadruped Thoracic Rotations - accumulate 5-6 reps in each position

Carbs 193g, Fat 67g, Protein 174g

9/11/17 Slept 7.5 hours. Wt 197. 7-8/10 Legs fatigued.

walked 40 min.

Carbs 174g, Fat 57g, Protein 169g

9/10/17 Slept 8 hours. 8/10.

Sep-10

10-15min Dynamic Running Prep

*https://www.youtube.com/watch?v=qt3-75IUwDE

+

30-45min Run @ ""cruise"" effort

Thank you!! I could not do this 3 months ago! Ran about 35 min, right around 4.5 miles. Felt good. Tried to focus on foot strike and tension. It was really fun! I felt "years" lighter on my feet.

+

Self-directed Movement / Flow work + Grounding (barefoot walking in grass)"

"Sep-11 *recovery session ~30-60min

Self-directed reocvery work

Carbs 179g, Fat 62g, Protein 162g

9/9/17. Slept 8.5 hours. 7/10. Legs tired. Swam 20 min. Paddled 20 min.

Carbs 190g Fat 80g Protein 155

9/8/17  Slept 8.5 hours. 8/10. At boat.

Sep-8

Dynamic Upper Body Prep - 10-15min 

A. Double-lax Ball T-spine Crunches - 1 pass on entire spine

B. Kneeling Thoracic Rotations - 4-5 slow/controlled rotations ea direction

C. Rock Back Breathing - 4-5 reps (reach further with each rep)

*https://www.youtube.com/watch?v=6Yc_QUlWTME

D. Yoga Push-up w/ exaggerated shoulder flexion - 4-5 slow/controlled reps

E. Scap Pull-up - 6-8 slow/controlled reps

+

No rower- ran 4 30s pieces at 60,70,80 and 90%

AMRAP UB Strict Pull-ups in 2 sets (15sec rest b/t each)

7,5  5,2   6,3.  6,4.  Last week 5,3:5,2;5,2:4,2

AMRAP UB Push-ups w/ hands on DB's in 2 sets (15sec rest)

14,5:14,6:13,6:14,6   Last week 10,7:11,6:11,5:10,4

AMRAP UB Inverted Bar Rows in 2 sets (15sec rest). This was a different set up. Bar was higher. Probably not accurate to compare scores. It felt better!

11,10:12,11:12,10:12,11   Last week 7,6:7,5:6,4:6,4

Rest 3-4min

x4 sets

*compare scores to last week

+

15min self-directed Upper-body mobility (pec / lat release & stretch + t-spine rotatioal work) 

Carbs 190g  Fat 80g  Protein 145g

9/7/17 Wt 194.4. Slept 7.5. 8/10. Work week tired but body feels good.

Sep-7

Dynamic Squat Prep - 10-15min (can be your choice of squat clinics / drills that help you feel prepped for training)

Hip Extension Prep - 10 each: Alt Lunge w/ Rotation away from trailing leg / Glute Bridge / KB 1-arm Farmers Hold w/ Alternating High Knee March

+

A. KB 1-arm Front Squat @2020 - 2 x 20 UB EA SIDE; rest as needed (35-53#)

45 # KB. 2x20 each side. Shoulder fatigue from front rack

B. Front Foot Elevated (6"") DB 2-arm Step-down - 3 x 10 ea leg; rest as needed (mod-heavy, control on eccentric)

25# DB. Tried not to help with back foot on concentric phase. This was great!

*https://www.instagram.com/p/BWP1TyNgqZC/?taken-by=functional.bodybuilding

C. Banded Glute March - 3 x 8 ea leg; rest as needed

3x10 w green band. I'll add another band next time. I liked this. Held med ball. 

https://www.youtube.com/watch?v=eNEQBx3YKRc

+

5 Rounds 

15 Goblet Squats (35#)

15 Burpees to 6"" touch

This was a grind. Broke up burpees in sets of 5 with 2-3 breath rest between. 

5-7 breath rest before returning to GB squats. 

+

Hip Movement

A. Quadruped Frog Rocks - accumulate 20 slow / controlled reps

B. Hip 90/90 Switches - 6 slow / controlled reps ea side

C. Couch Stretch - 2min accumulated ea side (mild stretch)

D. Straddle Pancake - 2min accumulated (mild strech, use band assist as needed)

Great WO!!

Carbs 184g  Fat 66g. Protein 155g

9/6/17 Slept 7.0 hours, Wt 195.2,  7-8/10. Stiff in gluts and lumbar extensors. Gut smash and 20 power breaths

9/6/17

Chest 43 

Waist 39 1/2

Hips 40 1/2

8/27

Chest 441/2

Waist 40

Hips 41 3/4

will add quad measurement next week.

Carbs 162 g, Fat 83 g, Protein 167g

9/5/17 Slept 9.0 hours, Wt 196.8, 8/10 feeling good. hard work day.

Dynamic Hinge Prep - 10-15min (suggested drills: https://www.youtube.com/watch?v=cfTP9XosojQ)

Glute Activation - 10 each: banded lateral monster walk / standing fire-hydrant / quadruped fire-hydrant

+

A. DB 1-arm Suitcase DL - 3 x 15 ea side; rest as needed (50# across)

25 lbs plate on each end-85 lbs total- This was awesome. It was difficult on the last set of 15 with the left hand to lower the barbell evenly. It challenged my grip too. 3 x15 each side

B. Single-arm Plank Hold - 3 x 25-30sec; rest as needed (stay TIGHT!)

3 sets with each arm- 6 total @ 30 sec

C. DB 1-arm Cross-body Deadlift - 4 x 10 ea arm; rest 60sec b/t sides (8 total sets, moderate load)

*https://www.instagram.com/p/BX2_-zigQxX/?taken-by=functional.bodybuilding

4 x10 for 8 total sets @ 30 lbs. Much better balance this week.

D. Yoga Push-up - 3 x 10 w/ pause in top; rest as needed 

3 x 10 reps. Tris were on fire for the last 3 reps of final set

+

15min EMOM

Min-1 - 100ft Farmers Carry  50 lbs DB

Min-2 - 100ft Sandbag Carry  110 Lbs

Min-3 - 30sec Shuttle Run @ moderate aerobic effort

This was great. Super excited that 110 lbs went well. Fun WO.

+

Spine Movement

Lax Ball T-spine Crunches - 1 pass on entire spine

Quadruped Cat Cow - accumualte 10 deliberate reps w/ coordinatedd inhale / exhale with each breath

Quadruped Thoracic Rotations - accumulate 5-6 reps in each position

Carbs 168g, Fat 60g, Protein  177g

Congrats to you and your athlete featured on IG today!! Good luck at their comp!

9/4/17. Slept 8.5 hours, 7/10-general muscle fatigue in legs. Walked/hiked 35 min. Mobility work on thoracic, legs and gluts. 15 min.

Carbs 181g, Fat 50g, Protein 160g

9/3/17 Slept 8.5 hours, napped 20 min. 8/10 feeling good.

10-15min Dynamic Running Prep

*https://www.youtube.com/watch?v=qt3-75IUwDE

+

Run - 5min increasing effort every min from easy to hard

+

100m Run w/ Sandbag (50m / 50m)

10 ""Sand Bag Thrusters"" (i.e. squat w/ bag on left shoulder 

then press over head to right shoulder & repeat)

Rest 60sec

60 lbs sandbag-

6 sets- Running with sanbag was tough. It elevates the HR. Went unbroken in the sand bag thruster except in 5th set where I dropped the SB after 5 reps and then finished them. Everything went much better than on 7/21. Went from a 45 lbs to 60 lbs too.

x4-8 sets (effort / volume dictated by feel for the day)

*compare to Jul-11

+

Self-directed Movement / Flow work + Grounding (barefoot walking in grass) ido portal 1.0 and grounding  for 20 min.

Carbs 200g, Fat 77g, Protein 155g 

9/2/17 Slept 8 hours. 8/10. Had a 90th birthday party for my mom. Super busy. Walked 20 min,.

Couldn't chart marcos

9/1/17 Slet 7.5 hours. Wt. 194.6. 8/10

Dynamic Upper Body Prep - 10-15min 

A. Double-lax Ball T-spine Crunches - 1 pass on entire spine

B. Kneeling Thoracic Rotations - 4-5 slow/controlled rotations ea direction

C. Rock Back Breathing - 4-5 reps (reach further with each rep)

*https://www.youtube.com/watch?v=6Yc_QUlWTME

D. Yoga Push-up w/ exaggerated shoulder flexion - 4-5 slow/controlled reps

E. Scap Pull-up - 6-8 slow/controlled reps

+

500m Row building effort each 100m from easy to faster than 2k

4 rounds 2:10,2:05,2:00,1:55,1:48

AMRAP UB Strict Pull-ups in 2 sets (15sec rest b/t each) 

5,3: 5,3: 5,2: 4,2

AMRAP UB Push-ups w/ hands on DB's in 2 sets (15sec rest)

10,7/11,6/11,5/10,4

AMRAP UB Inverted Bar Rows in 2 sets (15sec rest)

7,6/7,5/6,4/6,4

Rest 3-4min

x4 sets

+

15min self-directed Upper-body mobility (pec / lat release & stretch + t-spine rotational work)

Carbs 180g, Fat 73g, Protein 160g