11/2/17 Wt 197.8, Slept 7.5 hours,napped 90 min. 8/10.

Nov-2 *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 @21X1 - 4 x 6-8; rest 60sec (mod-heavy, note addition of tempo)

110 lbs. 4 x 6 @ tempo. Felt better than last week

A2. Strict Mixed Grip Pull-up - 4 x 6-8 accumulated in fewest sets possible; rest 60sec

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

B1. Double KB Front Rack Drop Lunge - 4 x 12-16 alt reps; rest 60sec

20 and 30 lbs KB ( 15 and 20 last week) 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)

4 x 8

C. DB 2-arm Sumo Stance Ground to Overhead - 3 x 10 mod-heavy reps; rest as needed (

40 Lbs DB ( same as last week)   10( unbroken) 10 (unbroken) 10 (7,3). Last week every set was broken

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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) feel most intense stretch at ankles-  dorsi flexion

D. Straddle Pancake - 2min accumulated (mild strech, use band assist as needed)

Mod carb

Protein 159 g, Carb 205 g, Fat 52g