1/25/17 Wt 194.8- continues to drop. Slept 7.5 hours, napped 45 min. Tight gluts with tightness in very low back  a new type of feeling nothing bad just different- (Banded hip hinges and frog rock?)

Jan-25 *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)

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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) red narrow Rogue band

 -Mini-band on elbows front rack pull-aparts - 3 x 12;  @ 55 lbs 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 # rest as needed

Felt more stable and solid than the previous sessions.

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Hinge / Squat Position Work 

A. Banded Hinge Pull-throughs -4 x 10; rest as needed- I really like this.

*https://youtu.be/7Acb4kkLmwk

B. KB Goblet Squat w/ 5sec pause in bottom  - 4 x 6 @ 45# rest as needed (film from side so I can see spine position)

https://www.youtube.com/edit?o=U&video_id=Xrpc5bgSJtU  I just can't seem to extend my upper back.

C. Full Depth Front Squat @3211 tempo - 4 x 3 @ 75#; rest as needed (goal is to match positioning from ""B"" across - light load)

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Overhead Position Work

A1. Elevated Cat Stretch w/ contract-relax pulses - 3 x 5 cycles of 5sec stretch + 5sec contraction

These were awesome!! They really seemed to isolate my upper back and shoulder restriction.

A2. Tall-kneeling DB 2-arm Shoulder Press w/ pause overhead - 3 x 6 reps; rest as needed  @ 25 #(light-mod load, focus is on position overhead)

B. Rings Row (or inverted bar row) - 4 x 10; rest as needed (pull sequence should be scaps -> upper back -> arms, maintain tension throughout entire body). Thanks for the sequence ques. 

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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 carbs

P 155 g, C 171 g, F 68 g