9/8/17  Slept 8.5 hours. 8/10. At boat.

Sep-8

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

+

No rower- ran 4 30s pieces at 60,70,80 and 90%

AMRAP UB Strict Pull-ups in 2 sets (15sec rest b/t each)

7,5  5,2   6,3.  6,4.  Last week 5,3:5,2;5,2:4,2

AMRAP UB Push-ups w/ hands on DB's in 2 sets (15sec rest)

14,5:14,6:13,6:14,6   Last week 10,7:11,6:11,5:10,4

AMRAP UB Inverted Bar Rows in 2 sets (15sec rest). This was a different set up. Bar was higher. Probably not accurate to compare scores. It felt better!

11,10:12,11:12,10:12,11   Last week 7,6:7,5:6,4:6,4

Rest 3-4min

x4 sets

*compare scores to last week

+

15min self-directed Upper-body mobility (pec / lat release & stretch + t-spine rotatioal work) 

Carbs 190g  Fat 80g  Protein 145g