3/8/19 Wt 194.0 Slept 8.0 hours

Went indoor climbing for 80 min in the early afternoon and worked out in the evening. It was good fun and great grip workout. It will be fun to see how I progress.

Mar-8

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; @ #40 KB rest as needed (increase loading from last week if possible)

B. 1-arm KB Deadlift (between legs) @33x1 - 4 x 6 ea side; 2#50-same load as last week. #50 is heaviest I have. rest as needed (increase loading from last week if possible, attach a band to rig to create light backward tension on hips to encourage good hinge position)

C1. BB Press in Split - 3 x 6 ea leg lead; @ # 75 rest as needed (use heaviest load from last week across) Focused on maintaining neutral head position at the top and keeping right big toe"in"

C2. Clean Grip Pendlay Row - 3 x 6;  @ # 85 rest as needed (use heaviest load from last week across, use same band w/ light backward tension as ""B"")

+

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 5-6 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)

P 161g, C 168 g F 63 g

800 double unders in 18.3- My calves would explode with 800 single unders. :)