3/13/18 Slept 7.5 hours  8/10 Wt 195.8  8/10

Mar-13

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)

+

A. Clean Grip DRL to mid-shin @3121 - 5 x 5;  115,135,155,165,175  rest as needed (build to mod-heavy 5, film one set from the side)

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

Looks better and feels better

B. BB Front Rack RLE Split Squat @21x1 - 5 x 6; 35,45,55,60  Best balance yet on these especially in fron rack rest as needed (rear foot elevated on 2 x 45# bumpers, build to mod-heavy ea leg)

C1. Front-foot Elevated 1/2 Kneeling DB Press - 4 x 6 ea side; 40 rest as needed (use heaviest load from last week across)

C2. Tall-kneeling Banded PVC Straight-arm Lat Pull-down - 4 x 15; rest as needed (keep biceps pointing UP to engage lats) blue rogue band

+

Thoracic & Overhead Position

A1. Quadruped Thoracic Extensions - 3 x 8; rest as needed

A2. Bar-hanging Scap Pull-up w/ 4sec ""deadhang"" at bottom of each rep - 3 x 6-8; rest as needed

B1. Quadruped Thoracic Rotations - 3 x 8-10 alt reps; rest as needed

B2 Wall slides straight forward and scapular plane (make a Y) - 3 x 6-8 each; rest as needed

Climbed 1 hour in evening after work in afternoon. 45 min top rope and 15 min bouldering. Grip getting stronger and more fluid with movements.

P 157g, C 190 g F 60g