11/23/17 Wt 197.8. Slept 9 hours. 8/10

Nov-23 *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 - 3 x 6-8; rest 60sec (loading by feel)

130 lbs 3 x 8  @21x1

A2. Strict Mixed Grip Pull-up - 3 x 6-8 accumulated in fewest sets possible; rest 60sec

supine 6, prone 6, supine 6

B1. Double KB Front Rack Drop Lunge - 2 x 12-16 alt reps; rest 60sec (loading / depth by feel))

3-4 inch elevation (25 plate vs 10) @ 20 and 15 lbs KB  2 x 12

B2. DB Deficit Push-ups - 2 x 8-10 slow / controlled reps; rest 60sec (tempo / depth by feel)

2 x 10 

C. Double KB Russian Swing - 2 x ""tough UB"" sets (stopping @ 6/10 fatigue level)

KB 2 35 and 30 lbs   2 x 12 = 6/10 fatigue

+

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 151g, Carb 192g , Fat 62 g