9/7/17 Wt 194.4. Slept 7.5. 8/10. Work week tired but body feels good.

Sep-7

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 1-arm Front Squat @2020 - 2 x 20 UB EA SIDE; rest as needed (35-53#)

45 # KB. 2x20 each side. Shoulder fatigue from front rack

B. Front Foot Elevated (6"") DB 2-arm Step-down - 3 x 10 ea leg; rest as needed (mod-heavy, control on eccentric)

25# DB. Tried not to help with back foot on concentric phase. This was great!

*https://www.instagram.com/p/BWP1TyNgqZC/?taken-by=functional.bodybuilding

C. Banded Glute March - 3 x 8 ea leg; rest as needed

3x10 w green band. I'll add another band next time. I liked this. Held med ball. 

https://www.youtube.com/watch?v=eNEQBx3YKRc

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5 Rounds 

15 Goblet Squats (35#)

15 Burpees to 6"" touch

This was a grind. Broke up burpees in sets of 5 with 2-3 breath rest between. 

5-7 breath rest before returning to GB squats. 

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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)

Great WO!!

Carbs 184g  Fat 66g. Protein 155g