10/29/17  Slept 6.5 hours. Napped 1.0 hours. Feeling good- 8/10. Excited for WO.


Same wo as 10/13/17

Dynamic Upper Body Prep 

-5min Scap Prep (quadruped CAR's / shoulder CAR's / serratus wall-slides / seated wall-slides / face down pvc pass-throughs) 

-5min spine prep (bird-dogs / cobra presses / thoracic rotations / cat-camel)

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A1. BB Close Grip Bench Press @21x1 - 5 x 5; rest 60sec (build)

10/13/17 ( 125,135,145,150,150)   today- 130 x 5, 140 x 5, 150 x 5,  151 x 4, and  145 x 5- Felt stronger

A2. Wtd. Prone Grip Pull-up @21x1 - 5 x 2.2.2; rest 60sec (moderate across)

This was the exercise  that was a challenge last time. Did not use DBs  today.

Body wt only, rested 20 sec between clusters, 60 sec between sets. I tried to focused on the 21x1.
Went much better. :)

B1. BB Pendlay Row @21x1 - 5 x 5; rest 60sec (build)
10/13/17 85,95,105,115,125   today (90,100,110 120,130) x 5 felt better

B2. Tall-kneeling DB 2-arm Shoulder Press - 5 x 6; rest 60sec (moderate across, squeeze glutes)
DB 45 x 6,6,3 and 40 x6. 40 lbs last week

C1. Split Stance Landmine Press - 3 x 8 ea arm; rest 60sec
70 lbs 3 x 8 each arm. Easier than last week

C2. Split Stance Elbowing Landmine Meadows Row - 3 x 8 ea arm; rest 60sec
50 lbs 3 x 8 each arm

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Shoulder Movement

A1. Face-down Shoulder Swimmers - 3 x 5 slow / controlled reps

A2. Face-down Behind the Neck Overhead Press (narrowest grip you can manage) - 3 x 5 slow / controlled reps

A3. Side-lying Shoulder Windmill - 3 x 3 slow / controlled reps ea direction- liked this.

Week in review
1. Side bridges were hard
2. great programing on rowing pace
3. Liked the "new" schedule- especially the engine piece.
4.Will focus on marcos next week. I feel well fed and do not wake up hungry or feel like I'm running  low fuel during the day
5. Sandbag bear hug at 110 and Sumo ground to overheads @ 40 Lbs DB were awesome

Mod carb

Carb 190 g, Fat 61 g, Protein 165 g