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

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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.

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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

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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