12/21/17 slept 7.5 hours, napped 60 min. 8/10 wt 197.6

Dec-21 *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 - 10@15 lbs, 8@20 lbs, 6@ 25 lbs, 4@ 30 lbs, 4@ 40 lbs ea side; rest as needed (build to tough 4 on each side). Maintained balance throughout all reps-Yay!

B. Split Jerk Stance Double KB Shoulder Press - 10 (20,30 KB),8 (30,35 KB),6 (35,40 KB)4 (40,45 KB),4 (45,50KB);  rest as needed (build to tough 4 on each side)

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3 Rounds

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)

12 DB Power Clean & Jerk (moderate load)- @ 30 Lbs DB 

9 Strict Hanging Knee Raises

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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)

Mod carb

P 155, C 181g F 72g