12/14/17 wt. 195.8, Slept 7.0 hours 8/10

Dec-14 *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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A. DB 2-arm RLE Split Squat  @21x1 - 4 x 8 ea side; rest as needed (moderate across, use the tough 6 and 8's as guides for loading here) DB @20 lbs  last 1-2 reps tough. Was able to maintain balance throughout!

B. Split Jerk Stance Double KB Shoulder Press - 4 x 8-10; rest as needed (moderate across, alteranate lead let each set, keep a soft back knee, film one set from side so I can see toroso position here)

KB 35, 30 lbs. https://www.youtube.com/watch?v=QjA-un75bAo

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3 Rounds

21 Double KB Russian Swings (moderate) KB 15 and 20 Lbs

15 Yoga Push-ups w/ 1sec pause at ""top"" of each rep (hands on 25# plates, chest to deck, keep soft knees at the top but you should feel some stretch in shoulders & ham's in each rep) unbroken for first 10

9 alt Plank Rotations from elbows ea side (18 total)

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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)

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

Protein 170g, Carbs 191g, Fat 72g