1/1/18 Slept 9.5 hours. 7/10-back and legs "tight" when first getting up.

Low carb

I saw I was doing this tomorrow so just worked on positioning and movement

Dec-26 *mod-carb

Warm-up (each exercise to the point of light local burning, then move on)

 -trunk stiffness (plank w/ alt arm reach, glute bridge, banded palloff press)

 -hip movement (3D lunge matrix, quadruped frog rocks, sumo squat to stand)

 -scap movement (quadruped scap CAR's, PVC pass-through, scap pull-up maintaining hollow)

+

A. 1-Pause Clean Grip Deadlift (below knee, 1-full sec) - 2 on the min for 10 sets (moderate load, pay attention to hinge mechanics throughout the pull) @ 125- Shins parallel and back flat. Liked the 1 sec pause. Worked on tension throughout movement

B1. Small, tight arch-hollow swings x5 +No pull ups Strict Pull-up x AMRAP - 4-5 sets of the complex; rest as needed

B2. Standing Banded Kip Pulls - 5 x 10; with red rogue band. Liked theses.  rest as needed (keep the band light, focus on posture)

*https://www.instagram.com/p/BR-5nFeBw4U/?taken-by=cfgymnastics&hl=en

Low carb

P 164g  Carb 155g  F 72g