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
B. B. KB Plank Pull-throughs - 3 x 8-10 alt reps; rest as needed (stay TIGHT!)
50 KB 3x10
C. DB 1-arm Cross-body Deadlift - 4 x 6 ea arm; rest 60sec b/t sides (8 total sets, moderate load)
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
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
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