9/29/17 Wt 195.4 Slept 7.5 hours, napped 45 min. 7-8/10. Glut feels great!

Sep-29 *mod carb

Dynamic Upper Body Prep - 10-15min 

A. Double-lax Ball T-spine Crunches - 1 pass on entire spine

B. Kneeling Thoracic Rotations - 4-5 slow/controlled rotations ea direction

C. Rock Back Breathing - 4-5 reps (reach further with each rep)

*https://www.youtube.com/watch?v=6Yc_QUlWTME

D. Yoga Push-up w/ exaggerated shoulder flexion - 4-5 slow/controlled reps

E. Scap Pull-up - 6-8 slow/controlled reps

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A1. Supine-grip Strict Wtd. Pull-up x2 + Pull-up xAMRAP UB - 4 sets of the complex (hold DB b/t feet for fist 2 PU's, drop it and complete as many reps as possible in remaining set)

10 lbs DB - 2 w DB, 4 w/o  : 2w DB,5 W/O  : 2w 5 w/o : 2wDB, 5 w/o  This was hard

A2. Rings Push-ups w/ single-leg elevated -  4 x AMRAP UB; rest 45sec (alteranate elevated leg each set)

Tough-could not finish in the 11 and 1 position that I saw online. 8,6,6,6

A3. DB 1-arm Row w/ Rotation  - 4 x AMRAP UB ea arm; rest as needed (moderate)

*https://www.instagram.com/p/BXqMPgZgnEG/?taken-by=functional.bodybuilding

40 lbs DB- Right 12,12,12,12  Left 12,12,12,12

B1. Double KB Push Press - 4 x AMRAP UB; rest 45sec (moderate)

KB 45 and 40. Switched sides each set. Right 8,8,8,8 Left 8,8,8,8 

B2. Inverted Bar Row - 4 x AMRAP UB; rest 45sec

12,11,9,8

B3. Wall-supported Plank hold - 4 x AMSAP until you start shaking; rest as needed (walk feet 1-2ft up the wall and hold). Tough to hold feet to wall- 25s,22s,24s,25s

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Hinshaw Running Warm-up - 15min

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10 x 100y @ 80-85% effort; rest-walk back to start

*between reps 5 & 6 go BACK through the first part of the hinshaw dynamic warm-up (i.e. the dynamic drills, not the sprint prep

Stopped after 4th round. My right lower calf/achilles tightened. Walked for 20 min., Mobilized at night

Mod carb

Carbs 201g Fat 57g, Protein 158g