2/25/18 Wt. 195.0 Slept 7.5 hours, napped 30 min. 8/10 physically, 6-7/10 mentally

Feb-18 *mod carb (repeat missed session)

Dynamic Upper Body Prep 

-5min Scap Prep (quadruped CAR's / shoulder CAR's / serratus wall-slides / seated wall-slides / face down pvc pass-throughs) 

-5min spine prep (bird-dogs / cobra presses / thoracic rotations / cat-camel)

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A. 1-Pause Snatch Deadlift (below knee, 2sec)- 5 x 3; rest as needed (increase loading from last week if possible, continue to focus on steup position)  @ #125 for 5 x3

https://www.catalystathletics.com/exercise/329/Snatch-Segment-Deadlift/

B. Behind the Neck Snatch Grip BB Push Press - 3 x 5; rest as needed (use heaviest load from last week across, hold BB overhead 3sec ea rep)  @ #85 3 x 5

*https://www.youtube.com/watch?v=9r7rOC3hhjk

C. Double KB Split Squat, 1 KB OH + 1 KB in Front Rack - accumulate 30 reps on ea leg (sets of 10 is target, but I know balance / position can dictate this) KB 30 and 20 Lbs. #20 over head, #30 front rack. Was able to complete 10 reps. 20 total each leg.

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Double-under technical ~20min (spend time on these 2 drills + technical work on single / dobules -- film one set of singles & post)

https://youtu.be/d8pHpNfWZMQ backward jumping

https://youtu.be/54tq-D0lCFw speed step drill

Skipped Double under work

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Shoulder Movement

A1. Face-down Shoulder Swimmers - 3 x 5 slow / controlled reps

A2. Face-down Behind the Neck Overhead Press (narrowest grip you can manage) - 3 x 5 slow / controlled reps

A3. Side-lying Shoulder Windmill - 3 x 3 slow / controlled reps ea direction

Felt good to be moving and lifting.

Low carb

P 144g, C 141g, F 60 g