Jan-30 *mod-carb
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)
-hinge prep (tall-kneeling banded hip hinge + banded quadruped frog-rocks + banded ""reverse deadlift"" pull-downs)
*vid for ""reverse DL pull-down"" - https://www.youtube.com/watch? v=oSjJsyMmRiU
-scap movement (quadruped cat-cow w/ focus on thoracic spine / elevated cat stretch keeping ribs down / face-down, jerk grip PVC lift-off)
+
A. 1-pause Clean Deadlift (below knee) - 3 on the 90sec for 10 sets (start @ 115# and build conservatively to mod / mod-heavy, focus on gathering tension in the setup + maintaining spine position throughout pull)
# 115,115, 125,125,135,135,145,145,155,155
B. 2-position Clean (mid-shin + above knee) - 1 complex on the 90sec for 10 sets (start w/ empty BB and only progress if you feel confident in your positions) 45# bar This felt more comfortable
+
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 - 4 sets of 5; rest as needed
B. Wall slides straight forward and scapular plane (make a Y) - 4 sets of 5 each; rest as needed
C. Front foot elevated kb press w/ rib lock - 4 sets of 10 each side @ 35 lbs KB; rest as needed
+
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
Mod carb
P 169 g, C 170g, F 55 g
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