1/11/17  Slept 6.5 hours Wt. 196.8. 7-8/10. Really long stressful day. My mom had routine follow up scans/tests all day. At hopital for 6 hours

Jan-11 *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 30s-45sec; rest as needed (light-mod band)

 -Mini-band on elbows front rack pull-aparts - 3 x 10-12; 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) 

 -Moderate-load Front Rack Hold w/ full-grip on Bar - 3 x 15-20sec; rest as needed

Front rack position felt more solid than last week. Left wrist was less restricted and had improved mobility

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A. Full-depth HB Back Squat @- 3 x 10 + 3 x 1; rest as needed (build across sets with focus on maintaining a rigid spine throughout full ROM) # 115,125,135, X 10;   145, 145, 150 x 1

B. Split Jerk Stance BB Shoulder Press - 3 x 10 + 3 x 1; rest as needed (pause in a high-elbow front rack position each rep, stay ""low"" in the split position, alteranate lead leg each set) #65- 3 x 10  #85 3 x 1

C. Pike Push-ups - accumulate 30 reps NOT for time at 2nd most challenging level of the progression from last week. Tried starting from feet on bench- Ugh- it felt like my positioning was super difficult. Maybe more of an issue than strength. I wanted to "lose" the pike position and just do push ups. Regressed to pike position on floor and marked hand and feet position of floor. This was good. Did 30 reps with relatively good pike position. Will do some positional work on Sat around this.

D. Wall-walk + 5sec hold in HS position - 4 sets; rest as needed goal is to keep hands about 8-10"" away from wall and maintain a rigid body-line. More comfortable this week.

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4 Rounds for QUALITY *film & post one set of sequence

10 Empty BB Hang Power Cleans (below knee, pause in front rack 2sec ea rep)

8 Empty BB Front Rack Step Lunges 

6 EMpty BB Push Press

*rest as needed b/t round & movements -- try to select a load that allows you to complete this UB

https://www.youtube.com/watch?v=LeOYaFxpi44

This movement felt "better"- I don't know if looked any better. Tried to focus on upper back position and not jump forward.

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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 154 g  C 192 g  F 69 g