12/7/17 Slept 7.0 hours, napped 60 min. Wt 195.5 8/10. Tired but no soreness from yesterday's effort

Dec-7 *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)

+

A. BB Back Squat (/ LB - your discretion)  - 5,5,3,3,1,1; rest as needed (build to heavy single for the day)

5@ 125, 5@135, 3@155, 3@ 165, 1@175, 1@ 185

B. Strict Wtd. Pull-up - 6 x 2 @ 60-70% of 3RM across; rest as needed

@7.5 lbs  6 x2

C1. DB 2-arm RLE Split Squat - 3 x 6 ea leg; rest as needed (build to ""tough"" 6 for the day)

3 x6 @ 20 DB, 3 x6 @ 25 DB, 3x6 @ 30 DB- much better balance than last week

C2. Inverted Bar Row w/ feet parallel - 3 x AMRAP UB; rest as needed- 8,7,8

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3 sets: @ 15 and 20 lbs- was too tired for 30 and 35. don't have a 25 lbs

10 Double-KB Hang Power Cleans

rest 30sec

10 Double-KB STOH

rest 90sec

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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

Protein 152g, Fat 69g, Carbs 205g