10/12/17 Slept 7.5 hours, Napped 30 min. 8/10.

Oct-12 *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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A1. Double KB Front Rack Cyclist Squat @31x1 - 4 x 10; rest as needed (moderate across)

KB 40 and 45 lbs ( 40 and 35 last week)  4 x10- felt better

A2. Sumo Stance Low Bar Box Squat @31x1 - 4 x 6; rest as needed (increase load 10-15# across)

165 lbs (145 last week)  4 x 8-was looking at last week's rep scheme

B. Unloaded Lunge Matrix - 4 x 3-4 cycles through on ea leg; rest as needed

felt "smoother"

C. Short & Long Hamstring PAILS & RAILS - 3 cycles

*Long Hamstring PAILS / RAILS – https://www.youtube.com/watch?v=OxNce5vI8gc

Tight!

*Short Hamstring PAILS / RAILS – https://www.youtube.com/watch?v=iF4g5Z2MWSo

better than last week-could touch heel to butt. Spasms after 20 sec of contractions

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30min EMOM

MIn-1 - 6 Alt, Drop-back Medball Slams

Min-2 - 30sec Rings Plank

Min-3 - 45sec Row @ hard aerobic effort

Min-4 - 6 Alt Medball Hammer Throws

Min-5 - 30sec Reverse Plank

Min-6 - 45sec Row @ hard aerobic effort

This was a great workout- Liked the drop back med ball-pretty tough

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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

Carb 214g, Fat 69g  Protein 150g