1/18/17  Slept 7 hours. Wt. 196.2  8/10 Super long work day.

Jan-18 *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)

 -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) 

 -Moderate-load Front Rack Hold w/ full-grip on Bar - 3 x 20sec;  @ 125# upper back felt more solid/stable

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A. Full-depth HB Back Squat @21x1 - build to moderate 20 for the day (3-4 sets max); rest as needed (set ends if you lose position / bar speed / power)

I looked through TTT info and wasn't 100% sure of "build to moderate 20 for the day". Interpreted set ends when you lose position / bar speed/ power as meaning higher reps so here's what I attempted--
85 # x 16, 85#  x 15, 85# x 14 ended sets when I lost speed and felt like I was pausing more than 1 sec at top.

B. Push Jerk in Split - accumulate 30 MINDFUL reps w/ empty BB (film & post one for my review)

https://www.youtube.com/watch?v=rJLOwGa5jUg

*https://www.youtube.com/watch?v=KVprSQhtRRg

C. Yoga Push-ups - accumulate 40 reps NOT for time at 2nd most challenging level of the progression from last week (really emphasize the press back into Pike position) Feet on Bench ( 20 inches) 

D. Wall-walk + 5sec hold in HS position - 4-5 sets; rest as needed goal is to keep hands about 8-10"" away from wall and maintain a rigid body-line. Felt the most confident yet, not only attaining the position but with the holds too.

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

10 Empty BB Hang Squat Cleans (bar starts at mid-thigh, pause in front rack 2sec ea rep)

**these looked better last week than week-1 -- now we're going to go from a high hang position to challenge your proprioception

**https://www.youtube.com/watch?v=RmmAUhbye9I

8 Empty BB Front Squats

6 Empty BB Press in Split (jerk stance, alternate lead leg each set)

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

Video-  https://www.youtube.com/watch?v=g6rdSZBBGec

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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 156 g, C 198g F 65 g