2/6/17 Slept 7.5 hours, napped 30 min. wt 196.0  8/10. High stress-surgery today

Feb-5 *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)

 -scap movement (quadruped cat-cow w/ focus on thoracic spine / elevated cat stretch keeping ribs down / face-down, jerk grip PVC lift-off)

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A. 1-pause Clean Deadlift (below knee) - 3 on the 90sec for 10 sets @ 145# (use heaviest load from last week across focus on gathering tension in the setup + maintaining spine position throughout pull) Felt good tenison, good pause and smooth over knees.

B. 2-position Clean (mid-shin + above knee) - 1 complex on the 90sec for 10 sets @ 45 # bar (use heaviest load from last week across **film one set**)

https://www.youtube.com/watch?v=B43Ow3vcQhg

I watch some youtube videos the past few days- I'll work out extending and pulling

*https://www.catalystathletics.com/exercise/71/2-Position-Clean/

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Overhead Position Work (goal: open up shoulder flexion range to improve overhead position for jerks)

A. Bar-hanging Scap Pull-up w/ 4sec ""deadhang"" at bottom of each rep - 4 sets of 6; rest as needed

B. Wall slides straight forward and scapular plane (make a Y) - 4 sets of 6 each; rest as needed

*https://www.youtube.com/watch?v=quvn0pXfdvQ

C. Front foot elevated kb press w/ rib lock - 4 sets of 8 @ 30# each side; rest as needed

*https://www.youtube.com/watch?v=OzfjrhuF-nc

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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- no tracking 10% under I think