10/24/17 Slept 7.0 hours, napped 45 min. Body clock still off from time zone changes. 8/10

Oct-24 *mod-carb

Dynamic Hinge Prep - 10-15min (suggested drills: https://www.youtube.com/watch?v=cfTP9XosojQ)

Glute Activation - 10 each: miniband lateral monster walk / miniband standing fire-hydrant / miniband glute bridge

+

A1. Narrow Stance Clean Grip RDL - 5 x 5; rest 60sec (moderate across)

125 lbs.  5 x 5  Focused on knees vertical and bar close to shins

A2. Banded Single-leg Hip Thrust - 5 x 6 ea leg; rest 60sec

Used black mini bands- sneaky hard

A3. Alt Bird Dog - 5 x 10 slow / controlled alt reps; rest as needed

Felt good

B1.1/2 Kneeling Banded Palloff Press - 3 x 10-12 ea side; rest as needed

3 x12 each side

B2. 1/2 Kneeling Landmine Rainbows - 3 x 10-12 alt reps; rest as needed

(intention is to pair rotation / anti-rotation together)

bar plus 10 lbs. This was good.

+

Spine Movement

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

Quadruped Thoracic Extensions - accumualte 10 deliberate reps w/ coordinatedd inhale / exhale with each breath

*https://www.youtube.com/watch?v=lw6N97vrDeY (can use foam-roller on bench rather than swiss ball if not available)

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

*https://www.youtube.com/watch?v=7s-JA47jiE4

Felt great to be back in the swing of WOs. Very mindful of food and quantities

Mod Carb

Carbs 187g  Fat 72g Protein 172g