3/15/18 Slept 7.5 hours, napped 30 min. 8/10 

Mar-15

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)

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A. 2-arm KB Front Rack Squat @33x1 - 5 x 10;  #40 KB single  arm last week-this week #35 and #30 about 1.6 heavier. Felt good rest as needed (loading should be 1.25-1.5x last weeks loading)

B. 2-arm KB Deadlift (between legs) @33x1 - 5 x 10 ea side; rest as needed (loading should be 1.25-1.5x last weeks loading)encourage good hinge position) I interpreted this as a single arm exercise. #50 is heaviest KB so use a 65 lbs dumbbell slightly elevated (1.25 heavier)

C1. BB Press in Split - 4 x 6 ea leg lead; rest as needed (build, can progress from last week if you feel good & can maintain positions) @ #85. Last 2 reps of last set were tough with left foot forward and right back

C2. Clean Grip Pendlay Row - 4 x 6; @ 85 rest as needed (build, can progress from last week if you feel good & can maintain positions)

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Overhead Position Work

A1. Elevated Cat Stretch w/ contract-relax pulses - 3 x 6 cycles of 5sec stretch + 5sec contraction

A2. Yoga Push-up - 3 x 6 reps; rest as needed (light-mod load, focus is opening shoulders at the top of each rep)

B. Inverted Bar Row 3sec Iso Hold @ Top - 3 x 6; rest as needed (pull sequence should be scaps -> upper back -> arms, maintain tension throughout entire body). This was tough! Could only hold iso for 3 sec on last 2 sets

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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)

Great work on the 18.4 TTT YouTube 1st impressions. You connect very well with the audience when on camera!

P 150g C 185 g F 68g