11/30/17 Slept 7.5 hours. napped 20 min. Wt 195.8. 8/10

Nov-30 *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)

+

A. BB Back Squat (HB / LB - your discretion)  - 6@135,6@155,4@165,4@175,2@185,1@190; rest as needed (build to heavy double for the day)

B. Strict Wtd. Pull-up (your choice of grip) - build to a 3RM=12.5 lbs and 1RM =17.5

C1. BB Back Rack RLE Split Squat - 3 x 8 ea leg; rest as needed (build to ""tough"" 8 for the day)

35 lbs bar 3 x 6, couldn't manage 8

C2. Inverted Bar Row w/ feet parallel - 3 x AMRAP UB; rest as needed 11,9,7

+

3 sets:

KB 30 and 35

8 Double KB Hang Power Clean 

rest 30sec

8 Double KB STOH

rest 90sec

worked on form- tried to minimize  banging wrists on hang power clean

+

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 174g  Carb 180g  Fat 62g