1/9/17 Slept 7.5 hours, napped 45 min. 7-8/10 Wt 198.6

Jan-9 *mod-carb 

Warm-up (each exercise to the point of light local burning, then move on)

 -trunk stiffness (plank w/ alt arm reach, glute bridge, banded palloff press)

 -hip movement (3D lunge matrix, quadruped frog rocks, sumo squat to stand)

 -scap movement (quadruped scap CAR's, PVC pass-through, scap pull-up maintaining hollow)

+

A. 1-Pause Clean Grip Deadlift (below knee, 1-full sec) - 3 on the min for 10 sets (match load to last week, pay attention to hinge mechanics throughout the pull) @ 145# Felt better than last week. Focused on head/neck position and upper thoracic spine.

*https://www.catalystathletics.com/exercise/324/Clean-Segment-Deadlift/

B1. Hollow Pull-backs - 5 x 8; rest as needed (since you don't yet have PU bar access where you can swing, this is an excellent sub) Liked this. "New" chin bar is installed in garage. Hanging with full leg and hip extension is possible!

*https://www.instagram.com/p/BP-G1cdliUx/?taken-by=cfgymnastics&hl=en

B2. Standing Banded Kip Pulls - 5 x 10; rest as needed (keep the band light, focus on posture)

*https://www.instagram.com/p/BR-5nFeBw4U/?taken-by=cfgymnastics&hl=en Red rogue band

C. DB 2-arm Power Clean x10 + DB 2-arm Front Rack Alt Lunge x10 - 4-5 sets of the complex; rest as needed (moderate) @ 20 # DBs - No hamstring issues this week

D. Inverted bar Row - 3-4 x AMRAP UB while maintaining strict body-line; rest as needed to match at least 90% of previous set 12,11,10,9

+

Spine Movement

Lax Ball T-spine Crunches - 1 pass on entire spine

Quadruped Thoracic Extensions - accumualte 12 deliberate reps w/ coordinatedd 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 6-8 reps in each position

*https://www.youtube.com/watch?v=7s-JA47jiE4

Mod carb

P 155 g C 208 g, F 56 g

New chin up bar installed in garage.