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