12/23/17 Slept 9 hours, Napped 30 min. wt.198.0  8-9/10

Did the  Thursday 12/28 workout- I will be gone up north snowboarding on Wed and Thursday. I didn't want to miss a workout. 2021 is right around the corner! Work to be done!

Dec-28 *mod carb

Warm-up:

Dynamic Squat Prep - 10min (can be your choice of squat clinics / drills that help you feel prepped for training)

Scap Prep - 10min (quadruped CAR's / shoulder CAR's / serratus wall-slides / seated wall-slides / face down pvc pass-throughs)

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Front Rack Movement: (for the long-term goal of Open in 2021 -- developing a compentent front rack is absolutely essential)

 -Banded Super-front Rack Stretch - 3 x 45sec; rest as needed (light-mod band- red rogue band- I really like this! The past few days I feel like have isolated extension in my upper back and shoulders. previously I have felt like the lower thoracic extension was locked all the way to the shoulders and that extension occurred in the lumbar spine. It's hard to explain but felts a lot different!

 -Mini-band on elbows front rack pull-aparts - 3 x 12; rest as needed (use the lightest weight you can in order to maintain a front rack position, use this to engage upper back in front rack) green mini @ 55 lbs. 

 -Moderate-load Front Rack Hold w/ full-grip on Bar - 3 x 20sec; rest as needed @ 135 lbs

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A. Full-depth HB Back Squat @- 3 x 6 + 3 x 4; rest as needed (build across sets with focus on maintaining a rigid spine throughout full ROM)  6 reps at 125 lbs  4 reps at 155. Focused on back and elbows. Felt solid

B. Split Jerk Stance Double KB Shoulder Press - 3 x 6 + 3 x 4; rest as needed (move deeper into the split and lower yourself toward the ground this week) 6 reps @ (30,35 KB) 4 reps @ (40,45 KB). Focused on lower position.

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4 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 Front Squats

9 Strict Hanging Knee Raises

Push up went better. Felt good. Hanging knees felt better too!

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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 carbs

Protein 170g, C 185g  F 70g