12/3/17 wt 198.0, Slept 8.5 hours, napped 90 min. 8/10

Dec-3 *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)

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A. DB 1-arm Push Press - 5 x 5; rest 60sec (build to heavy / tough 5 for the day ea arm)

5@35, 5@40, 5@45, 5@50, 5@55

B. Strict Prone 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= 7,   5,5,5,5 with 60-90s rest between

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30cals AB- called an audible switched AB for rowing.  (10 easy / 10 cruise / 10 fast) Had to try the Assault Bike! 30 cal   easy=180W  cruise 240-260W

hard 450-490W. I like it but I can tell I will have a love -hate relationship with this "thing".

2 sets AMRAP UB Push-ups  7,10,8

2 sets AMRAP UB Rings  8,10,9

2 sets AMRAP UB DB 2-arm Push Press @40 lbs   10,9,10

Rest to full recovery

x3 sets

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Shoulder Movement

A1. Face-down Shoulder Swimmers - 3 x 5 slow / controlled reps

A2. Face-down Behind the Neck Overhead Press (narrowest grip you can manage) - 3 x 5 slow / controlled reps

A3. Side-lying Shoulder Windmill - 3 x 3 slow / controlled reps ea direction

Mod carbs

Protein, 169g, Carbs 170g,  Fat 63g