12/10/17 wt 196.6, Slept 8.5 hours. 7/10 Kind of muscle tired

Dec-10 *mod carb

Dynamic Upper Body Prep 

-5min Scap Prep (quadruped CAR's / shoulder CAR's / serratus wall-slides / seated wall-slides / face down pvc pass-throughs) 

-5min spine prep (bird-dogs / cobra presses / thoracic rotations / cat-camel)

+

A. DB 1-arm Push Press - 5 x 5; rest as needed (~90% of heavy 5 from last week across)

5 x 5 @ 45 lbs DB

B. Strict Supine Grip Pull-up - establish AMRAP UB; rest to recovery, then 3-4 sets @ AMRAP-2; rest as needed to repeat previous score (amrap minus 2 = stop 2 reps short of failure)

AMRAP = 8           4 sets of 6 reps

+

30cals AB (10 easy / 10 cruise / 10 fast)

2 sets AMRAP UB Push-ups  (8,8)  (10,6) (6,5)

2 sets AMRAP UB Rings  (12,10) ( 13,9) (13,10)

2 sets AMRAP UB DB 2-arm Push Press  40 Lbs   (8,8) (8,7) ( 5,5)

Rest to full recovery

x3 sets

Mod carb

Protein 144g, Carbs 171g, Fat 65g