12/6/17 Wt. 196.8. Slept 7.5 hours napped 20 min. 8/10

Dec-6 *high carb

500m Row @ ramping effort every 100m from 2:05 to 1:53

straight into ""for time""

12 cals AB

12 Burpees to 6"" touch (alternating leg-step-up)

12cals AB

Rest 4min

x4 sets

This was killer. My carpet never felt so good after a session. My tri's and chest were tired after AB then to burpees. 

time- 2:54, 3:14, 3:24, 3:08- rallied. Paced my arms a little better on AB before burpees 

+

A. Full-body Soft-tissue / Release Work - (2-3min each segment working from ground up)

feet / calves / tib-anterior / ham / glute / quad / psoas / oblique / diaphragm / upper back / pec / lat / trap

High carb

Protein  159g, Carbs 211g, Fat 60g

12/5/17 Slept 7.5 hours, napped 60 min. 8/10.

Dec-5 *mod-carb

Dynamic Hinge Prep - 10-15min (suggested drills: https://www.youtube.com/watch?v=cfTP9XosojQ)

Glute Activation - 10 each: miniband lateral monster walk / miniband standing fire-hydrant / miniband glute bridge

+

A. Sumo Deadlift - 5,5,3,3,1,1; rest as needed (build to heavy single for the day -- mechanics > load)

135 X 5, 155 x5, 165 x 3,175 x3, 185 x 1, 190 x1. Form felt better than last week, especially initiating lift

B. Single-leg DB 2-arm RDL - 4 x 6 ea leg; rest 60sec (increase load if possible)

35 lbs bar last week. 25 lbs DB today.  4 x 6 each leg. Better balance could feel got isolation in glut and hamstring.

C. Single-leg Banded Hip Thrust w/ foot elevated on bench - 4 x 6 ea leg; rest 60sec (tough / heavy across)

*elevating foot should increase tension on the band. Green wide Rogue band

B1. Side Plank Palloff Press - 3 x 15 ea side; rest as needed

*https://www.youtube.com/watch?v=McMRj-LukZs

B2. Quadruped Bird-dog Row - 3 x 8 ea side; rest as needed @ 40 lbs KB

*https://www.youtube.com/watch?v=OyeB1zn49Z8

+

Spine Movement

Lax Ball T-spine Crunches - 1 pass on entire spine

Quadruped Thoracic Extensions - accumualte 12 deliberate reps w/ coordinatedd inhale / exhale with each breath

*https://www.youtube.com/watch?v=lw6N97vrDeY (can use foam-roller on bench rather than swiss ball if not available)

Quadruped Thoracic Rotations - accumulate 6-8 reps in each position

*https://www.youtube.com/watch?v=7s-JA47jiE4

Mod carb

Protein Protein 175g, Carb 185g, Fat 70g

Fun seeing you with the TTT athletes at the pool and on Frankie Mastronianni IG. You are busy!! I appreciate your efforts on my programming!

12/4/17 wt. 198.0, slept 7.5 hours, napped 25 min. 8/10

AB for 20 min at about 140W  130 cal. Tried different seat positions and focused on technique. tried to be smooth between arms and legs. Smooth pedaling is familiar from cycling. Push/pull with arms is not.

Low Carb

Protein 165g, carb 167g, fat 51g

12/3/17 wt 198.0, Slept 8.5 hours, napped 90 min. 8/10

Dec-3 *mod carb

Dynamic Upper Body Prep 

-5min Scap Prep (quadruped CAR's / shoulder CAR's / serratus wall-slides / seated wall-slides / face down pvc pass-throughs) 

-5min spine prep (bird-dogs / cobra presses / thoracic rotations / cat-camel)

+

A. DB 1-arm Push Press - 5 x 5; rest 60sec (build to heavy / tough 5 for the day ea arm)

5@35, 5@40, 5@45, 5@50, 5@55

B. Strict Prone Grip Pull-up - establish AMRAP UB; rest to recovery, then 3-4 sets @ AMRAP-2; rest as needed to repeat previous score (amrap minus 2 = stop 2 reps short of failure)

AMRAP= 7,   5,5,5,5 with 60-90s rest between

+

30cals AB- called an audible switched AB for rowing.  (10 easy / 10 cruise / 10 fast) Had to try the Assault Bike! 30 cal   easy=180W  cruise 240-260W

hard 450-490W. I like it but I can tell I will have a love -hate relationship with this "thing".

2 sets AMRAP UB Push-ups  7,10,8

2 sets AMRAP UB Rings  8,10,9

2 sets AMRAP UB DB 2-arm Push Press @40 lbs   10,9,10

Rest to full recovery

x3 sets

+

Shoulder Movement

A1. Face-down Shoulder Swimmers - 3 x 5 slow / controlled reps

A2. Face-down Behind the Neck Overhead Press (narrowest grip you can manage) - 3 x 5 slow / controlled reps

A3. Side-lying Shoulder Windmill - 3 x 3 slow / controlled reps ea direction

Mod carbs

Protein, 169g, Carbs 170g,  Fat 63g

12/2/17 slept 8.5 hours, napped 20 min.7-8/10 quads tight and sore from squats. Wt 198.4

Did yesterday's w/o today

Dec-1 *high carb

For time:

25-20-15-10-5

Cals Row

Lateral Burpees over Erg

14:26- rowing pieces at 1150-1220 cal. Burpees manageable until 10-12 reps then had to take a couple breaths rest

+

Trunk

A1. Single-leg / Single-arm Plank Hold - 3 - AMSAP until you begin shaking; rest as needed

A2. Side-plank w/ top-leg march - 3 x 10-12 ea side; rest as needed

*https://www.youtube.com/watch?v=njzGymGHT6s

A3. Table Hold - 3 x 30sec; rest as needed (create as much shoulder extension as possible)

Walked 50 min.

Low carb

Protein 160g, Carb 151g  Fat 64g

Assault Bike is assembled and ready! 

12/1/17 wt 195.8 slept 7.5 hours. napped 20 min.

Crazy work day and after work dinner commitment. No workout. Food was good until dinner. No good food choices. I did my best

High Carb
Carb 162g, Fat 80g, Protein 169g

11/30/17 Slept 7.5 hours. napped 20 min. Wt 195.8. 8/10

Nov-30 *mod carb

Dynamic Squat Prep - 10-15min (can be your choice of squat clinics / drills that help you feel prepped for training)

Scap Prep - 10-15min (quadruped CAR's / shoulder CAR's / serratus wall-slides / seated wall-slides / face down pvc pass-throughs)

+

A. BB Back Squat (HB / LB - your discretion)  - 6@135,6@155,4@165,4@175,2@185,1@190; rest as needed (build to heavy double for the day)

B. Strict Wtd. Pull-up (your choice of grip) - build to a 3RM=12.5 lbs and 1RM =17.5

C1. BB Back Rack RLE Split Squat - 3 x 8 ea leg; rest as needed (build to ""tough"" 8 for the day)

35 lbs bar 3 x 6, couldn't manage 8

C2. Inverted Bar Row w/ feet parallel - 3 x AMRAP UB; rest as needed 11,9,7

+

3 sets:

KB 30 and 35

8 Double KB Hang Power Clean 

rest 30sec

8 Double KB STOH

rest 90sec

worked on form- tried to minimize  banging wrists on hang power clean

+

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)

Mod Carb

Protein 174g  Carb 180g  Fat 62g