Feb-15 *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)
-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)
+
A. Full-depth HB Back Squat @21x1 - 5,5,5,3,3,3; rest as needed (5's match last week, 3's build, this IS strength work HOWEVER depth and position MUCH more important than load -- we want to strengthen good positions!)
# 125,125,125, 145, 165, 175
B. Press in Split - accumulate 50 MINDFUL reps (increase to 65#, film & post one set -- focus is FRONT RACK and OVERHEAD Position)
C1. Bar-hanging Scap Pull-up x4 + Pull-up x4 - 5-6 sets of the complex
(maintain hollow position throughout)
5 sets was only able to complete 1 pull up instead of 4.
C2. Bar-hanging Arch-hollow Swings (keep them small / tight) - 5x 5 swings; rest as needed (start by working the arch / hollow ""positions"" and progress into the swing)
+
Overhead Position Work
A1. Elevated Cat Stretch w/ contract-relax pulses - 4 x 5 cycles of 5sec stretch + 5sec contraction
A2. Yoga Push-up - 4 x 5-6 reps; rest as needed (light-mod load, focus is opening shoulders at the top of each rep)
B. Inverted Bar Row w/ swing into rep (to mimic kip) - 4 x 10; rest as needed (pull sequence should be scaps -> upper back -> arms, maintain tension throughout entire body)
+
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)
P 147 g, C 173g, F 55
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