12/31/17 Slept 7.5 hours -wt. 197.0 napped 60 min. 8/10

Dec-31 *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. BB Shoulder Press @31x1 - 5 x 5 @ 80 Lbs; rest as needed (@ 87-92% of heavy 5)  Focused on spine thoracic position and tried not to extend lumbar spine.

B. Sandbag Over the Shoulder - 5 x 5 @ 60 lbs; rest as needed (mod-heavy bag, you SHOULD need to regrip at the knee) Tried 110 lbs- too heavy. I really like this. 

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9 Sets completed AFAP each round

9cals AB

9 Push-ups

9 alt Lunges ea leg (18 tot)

9 Rings Rows

Rest 60sec b/t sets

*if speed / power drops off, rest additional 60sec before starting next round

Maintained 60sec rests. Time 28:25

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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 Carb

P 145g, C 180g, F 63g

Tomorrow will be doing the 12/26/17 workout I missed. I'm going to add another pull up bar in the garage mounted on the ceiling. The height will allow me to "hang" work on kipping techniques. I am also going to add a 100 lbs and 150 lbs round rogue sandbags. Happy New Year!!