3/20/18 Slept 7.5 hours, 8/10. Legs a little tired. Wt 196.2

Mar-20

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. Clean Grip DRL to mid-shin @3121 - 5 x 5;  @ 165 felt good. Good tension in hamstrings rest as needed (match load to last week across)

B. BB Front Rack RLE Split Squat @21x1 - 5 x 6;  @ 55, tried 65 but form faltered a little. rest as needed (rear foot elevated on 2 x 45# bumpers, match load to last week across)

C1. Front-foot Elevated 1/2 Kneeling BB Shoulder Press - 4 x 6 @ 75 Liked this ea side; rest as needed (build, maintain thoracic position throughout the rep)

C2. Lying Banded PVC Straight-arm Lat Pull-down - 4 x 12 rest as needed (keep biceps pointing UP to engage lats, lie facing away from band, goal is to increase tension) Green Rogue band - insertion of lats were burning on last 3-4 reps of each set near the end range of movement.

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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; rest as needed

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

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

Looking ahead Fri -Mar-23- How many rounds and what do you want me to do for min 3? Is this a Dave Castro thing? :)

10min Aerobic Prep (rotating between row / AB)

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AB - 3 x 10sec @ 100% effort; rest to full recovery

*record peak wattage

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EMOM for 

Min-1 - 10sec AB @ 70% of max wattage

MIn-2 - 8 Burpees to 6"" touch AFAP

Min-3 - 

I measured myself today and my chest is 1/2" larger, quads 1/2" smaller and waist 1" smaller than on 11/8/17. Wt is 196.2

            3/20/18 Wt 196.2              11/8/17  Wt. 198.2

Chest      43 1/2                    43

Waist       38                           39

Quads      21                         21 1/2

P 167 g, C 175 g F 78 g