3/1/18 Wt 194.0 Slept 7.5 hours. 8/10

Mar-1

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. 1-arm KB Front Rack Squat @33x1 - 4 x 6 ea side; rest as needed (try to resist the rotation created by the KB, keep thumb on collarbone)  #35 KB 

B. 1-arm KB Deadlift (between legs) @33x1 - 4 x 6 ea side; rest as needed (attach a band to rig to create light backward tension on hips to encourage good hinge position) # 50 with Green rogue band

C1. BB Press in Split - 3 x 6 ea leg lead; rest as needed (build)  # 55, 65, 75

C2. Clean Grip Pendlay Row - 3 x 6; rest as needed (build, use same band w/ light backward tension as ""B"")

+     # 75,85,95

Overhead Position Work

A1. Elevated Cat Stretch w/ contract-relax pulses - 3 x 5 cycles of 5sec stretch + 5sec contraction

A2. Yoga Push-up - 3 x 5 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) - 3 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)


Workouts are feeling great. Went indoor climbing with our 18 yo son for first time. 2 hours this afternoon. Great grip/forearm/ shoulder workout. It was really fun. Tried some bouldering too. I think I'll add this to my weekly options for activities. Was happy with my strenght. Would not have been able to perform without this past year of training. Thanks!

 Protein 167 g  Carbs 210 g,  F 50 g