1/4/18 Slept 7.0 hours, napped 30 min. Wt. 197.8 7/10. Feel tired and stiff-legs and low back

Jan-4 *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 30s-45sec; rest as needed (light-mod band)

 -Mini-band on elbows front rack pull-aparts - 3 x 10-12; 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 15-20sec; rest as needed- This felt better than last week.

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A. Full-depth HB Back Squat @- 3 x 8 (@ 125 ) + 3 x 2(@ 165); rest as needed (build across sets with focus on maintaining a rigid spine throughout full ROM). Legs warmed up after 1-2 sets. 

B. Split Jerk Stance BB Shoulder Press - 3 x 8 (@65) + 3 x 2(@ 85); rest as needed (pause in a high-elbow front rack position each rep, stay ""low"" in the split position, alternate lead leg each set)- Left wrist definitely is restricted compared to right. Front rack felt  better than last week.

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Pike HSPU Progression - 5-6 reps in each position to discover where your comfort level is

 -Floor (similar to the top position of the yoga push-up)- after 3 reps by body position dropped to more of a push up. Strength wise it was a challenge as was the pushing movement. It was a challenge to push vertical. Skill work! 

 -Bench (push bench against wall so that it doesn't tip over on you)-comfortable but just not strong enough or experienced enough to push vertical

 -Box (20-24"")- same as above- more difficult

 -finish w/ 3-4 wall-walks + 5sec hold in HS position -- goal is to keep hands about 8-10"" away from wall and maintain a rigid body-line. This was kind of fun. Managed about 12 inches from wall  without too much difficulty. Felt pretty comfortable. Much better than last time a tried this 4-5 months ago. 

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

10 Empty BB Hang Power Cleans (below knee, pause in front rack 2sec ea rep)

8 Empty BB Front Rack Step Lunges 

6 EMpty BB Push Press

Vid   https://www.youtube.com/watch?v=uMoyOTX4bks

I have no idea what I'm doing on my power cleans. :0. I just smiled when I watched the video. Lots of opportunity. It is fun acquiring new skills but humbling. It's a journey. Thanks for the great map. :)

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

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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 158g C 197g F 70g