Jan-23 *mod-carb (deload)
Warm-up (each exercise to the point of light local burning, then move on)
-trunk stiffness (McGill's big-3: curl-up / side plank / bird-dog)
-hip movement (3D lunge matrix, quadruped frog rocks, sumo squat to stand)
-scap movement (quadruped cat-cow w/ focus on thoracic spine / elevated cat stretch keeping ribs down / face-down, jerk grip PVC lift-off)
+
Hinge / Squat Position Work (goal: continue to improve spine stiffness and hinge pattern mechanics)
A. Tall Kneeling Banded Hip Hinge - 4 x 10; rest as needed (band pulling hips back)
B. Banded Quadruped Frog Rocks - 4 x 10; rest as needed (band pulling hips back)
liked the banded exercises
C. Single-arm Russian KB Swing - 4 x 10 ea arm @ 35 lbs; rest as needed
+
Overhead Position Work (goal: open up shoulder flexion range to improve overhead position for jerks)
A. Bar-hanging Scap Pull-up w/ 3sec ""deadhang"" at bottom of each rep - 3 sets of 5; rest as needed
B. Wall slides straight forward and scapular plane (make a Y) - 3 sets of 5 each; rest as needed
C. Front foot elevated kb press w/ rib lock - 3 sets of 10 each side; @ 35 lbs. rest as needed-focused on overhead arm position.
+
Spine Movement
Lax Ball T-spine Crunches - 1 pass on entire spine
Quadruped Thoracic Extensions - accumualte 12 deliberate reps w/ coordinated inhale / exhale with each breath
*https://www.youtube.com/ watch?v=lw6N97vrDeY (can use foam-roller on bench rather than swiss ball if not available)
Quadruped Thoracic Rotations - accumulate 10 reps in each position
Mobilized abs- abs felt restricted when extending upper thoracic spine and diaphragm with lacrosse ball
Mod carb
P 179 g, C 181g, Fat 44g
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