11/16/17-  7/10- tired.  Slept 7.0 hours, woke up at 3 am starving. Ate half a bagel, yogurt and some protein. Slept ok after. Totally hungry today. Stayed on track for mod carb- ate more frequently.  Felt good for workout. Sumo deadlifts felt the best they have.

 Nov-16 *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)

+

A1. Sandbag Bearhug Squat @21X1 - 5 x 6-8; rest 60sec (increase bag load by 10-20# by feel)

(+20 lbs) =130 lbs 5 x 6-felt good- hard but maintained form and tempo

A2. Strict Supine Grip Pull-up - 5 x 6-8 accumulated in fewest sets possible; rest 60sec

8,8,(6,2), (7,1) ,(6,2)

B1. Double KB Front Rack Drop Lunge - 4 x 12-16 alt reps; rest 60sec (match setup to last week, progress by adding eccentric tempo if this feels good)

20 and 30 lbs KB  @ 21x1  4 x12. This one is more challenging than you'd think

B2. DB Deficit Push-ups - 4 x 8-10 slow / controlled reps; rest 60sec (goal is to extend the eccentric as long as possible, explode concentric)

10,10,7,8

C. DB 2-arm Sumo Stance Ground to Overhead - 4 x 10 mod-heavy reps; rest as needed (moderate)

+@ 40 lbs DB  4x10 (5 - 15 sec rest and then 5). 60 sec rest between sets.

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)

Mod carb

Protein 162g, Carb 196g, Fat 71g