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