9/5/17 Slept 9.0 hours, Wt 196.8, 8/10 feeling good. hard work day.

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

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A. DB 1-arm Suitcase DL - 3 x 15 ea side; rest as needed (50# across)

25 lbs plate on each end-85 lbs total- This was awesome. It was difficult on the last set of 15 with the left hand to lower the barbell evenly. It challenged my grip too. 3 x15 each side

B. Single-arm Plank Hold - 3 x 25-30sec; rest as needed (stay TIGHT!)

3 sets with each arm- 6 total @ 30 sec

C. DB 1-arm Cross-body Deadlift - 4 x 10 ea arm; rest 60sec b/t sides (8 total sets, moderate load)

*https://www.instagram.com/p/BX2_-zigQxX/?taken-by=functional.bodybuilding

4 x10 for 8 total sets @ 30 lbs. Much better balance this week.

D. Yoga Push-up - 3 x 10 w/ pause in top; rest as needed 

3 x 10 reps. Tris were on fire for the last 3 reps of final set

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15min EMOM

Min-1 - 100ft Farmers Carry  50 lbs DB

Min-2 - 100ft Sandbag Carry  110 Lbs

Min-3 - 30sec Shuttle Run @ moderate aerobic effort

This was great. Super excited that 110 lbs went well. Fun WO.

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Spine Movement

Lax Ball T-spine Crunches - 1 pass on entire spine

Quadruped Cat Cow - accumualte 10 deliberate reps w/ coordinatedd inhale / exhale with each breath

Quadruped Thoracic Rotations - accumulate 5-6 reps in each position

Carbs 168g, Fat 60g, Protein  177g

Congrats to you and your athlete featured on IG today!! Good luck at their comp!