Oct-26 * mod-carb
Dynamic Squat Prep - 10-15min (can be your choice of squat clinics / drills that help you feel prepped for training)
Scap Prep - 10-15min (quadruped CAR's / shoulder CAR's / serratus wall-slides / seated wall-slides / face down pvc pass-throughs)
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A1. Sandbag Bearhug Squat - 4 x 6-8; rest 60sec (mod-heavy)
100 Lbs 4x6.
A2. Strict Mixed Grip Pull-up - 4 x 6-8 accumulated in fewest sets possible; rest 60sec
Supine 8(6,2) Prone 8 (6,2) Supine 8 (5,2,1) Prone 8 (6,2)
B1. Double KB Front Rack Drop Lunge - 4 x 12-16 alt reps; rest 60sec
KB 20 lbs and 15 lbs. This was tougher than it looked. 4 x 12
B2. DB Deficit Push-ups - 4 x 6-8 slow / controlled reps; rest 60sec (goal is to extend the eccentric as long as possible, explode concentric)
Tried to maintain a 6 sec eccentric count- 4 X 6
C. DB 2-arm Sumo Stance Ground to Overhead - 3 x 10 mod-heavy reps; rest as needed (
40 lbs DB. Was unable to go unbroken. Tried to rest only a few seconds (5-15) when breaking up the sets of 10. Rested 60-120 sec between sets. 10 ( 4,4,2) 10 ( 4,4,2) 10 (4,6). Learned to be more efficient by 3rd set of 10.
These were fun and hard
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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)
Celebrated our son's 20th birthday. He chose an Italian restaurant. I tried hard but my Carbs went into the High Carb category for the day. I'll flip tomorrow into a Mod carb day
Carb 235g, Fat 46g, Protein 160
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