10/5/17 Slept 8.0 hours. Felt much better. 7/10. Wt 195.5. Crazy work day because "out" yesterday. My macros go screwed up. Too much fat. I'll get back on track. Felt really pretty good all day!

Oct-5 *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 8; rest as needed (moderate across)

KB #40 and #35. 4x8. I liked this one

A2. Sumo Stance Low Bar Box Squat @31x1 - 4 x 8; rest as needed (moderate across)

#145  4 x8- felt good

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

4 cycles

C. Short & Long Hamstring PAILS & RAILS - 2-3 cycles

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

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

felt better than last week. No cramping on short pails/rails

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Row / AB - 30min @ moderate recovery pace

...every 5th min perform 5 quick lateral burpees over the erg

(can't recall when you told me you'd have your AB in)

wanted to complete 6,000 m. Had to shut it down and use a more reasonable  recovery pace for the last 90s. Finished 5960 m. Burpees added some fun

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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)

I felt really pretty good throughout the WO.

Carb 201 g, Fat 80g, Protein 143g