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

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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

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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)

22 min. Legs felt tired. Kept intensity low.

Carbs 55g, Fat 81g Protein 165g