12/13/17 Slept 7.0 hours. Wt. 195.8. 7/10 tight gluts.

Dec-13 *high carb

2min AB ramping effort (easy-->>hard, ""effort"" should match the row last week)

straight into ""for time""

12 cals Row

10 lateral burpees over the rower

12cals Row

Rest 4min

x4 sets

Time: 2:16.5, 2:13.5, 2:06.5, 2:03

+

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

B. Progressive Muscular Relaxation - 30min

*http://media.dartmouth.edu/~healthed/p_muscle_relax.mp3

High carb

Protein 160g, Carbs 210g Fat 67g

12/12/17 Slept 7.5 hours. Wt.195.8, 8/10. napped 45 min.

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

+

A1. Heavy Sandbag Bearhug Squats @3121 - 6 x 5; rest as needed (these should be TOUGH reps)

6 x 5 @3121 @ 130 lbs. Hard to pick up too.

A2. Uneven Grip Towel Pull-up @21x1 - 6 x 2.2; rest as needed (2 reps w/ ea arm lead). Left hand grip/pull on towel more awkward/weaker

B1. DB 2-arm Box Step-over @ 20"" - 5 x 12 alt reps; rest as needed (moderate)

25 lbs DB 5 x12. Focused on controlled neg. off box. Grip was tired by 12th rep

B2. DB 2-arm Bent Over Pendlay Row - 5 x 12; rest as needed (maintain spinal position as top priority)

25 lbs DB 5 x12. focused on thoracic position

C1. Side Plank Palloff Press - 3 x 15 ea side; rest as needed

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

C2. Quadruped Bird-dog Row - 3 x 8 ea side; rest as needed 35 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- new macro plan

Protein 169g, Carbs 187g, Fat 56g

12/11/17 Slept 7.0 hours. 8/10.  Really long day- homer at 8:00pm. No recovery

Low Carb

Protein 172g, Carbs 159g, Fat 57g

12/10/17 wt 196.6, Slept 8.5 hours. 7/10 Kind of muscle tired

Dec-10 *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 as needed (~90% of heavy 5 from last week across)

5 x 5 @ 45 lbs DB

B. Strict Supine 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 = 8           4 sets of 6 reps

+

30cals AB (10 easy / 10 cruise / 10 fast)

2 sets AMRAP UB Push-ups  (8,8)  (10,6) (6,5)

2 sets AMRAP UB Rings  (12,10) ( 13,9) (13,10)

2 sets AMRAP UB DB 2-arm Push Press  40 Lbs   (8,8) (8,7) ( 5,5)

Rest to full recovery

x3 sets

Mod carb

Protein 144g, Carbs 171g, Fat 65g

12/9/17 Wt. 196.4, Slept 10.5 hours 8/10. Seems like the AB and increased intensity of this phase ,along with the macro changes are making some noticeable changes in wt.

It was super icy so it's time to move indoors. I'm ready for mix of rowing and AB. Will still hike occasionally.

Today I played indoors

AB @ low intensity 140W for 20 min and 130 cal

Shot video  of Sumo DL and HB back squat to review- 3 @ 155 lbs

I thought it looked much improved from previous 2 videos.  Progress!!

https://www.youtube.com/watch?v=r9FSJ8vgSCw


re-did the following

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)

and

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)

Spent 20min on mobility and 15 on thoracic extension.

Low carb

Protein 155g,  Carbs 150g, Fat 70g

12/8/17  Slept 7.0 hours, Napped 60 min. 8/10

Dec-8 *high carb

For time:

40-30-20-10 cals AB

10-20-30-40 cals Row

Whoa! This was good!- 15:54

+

Tried these- rather rough 

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)

High carb

Protein 167g, Carb 210g Fat 52g

12/7/17 Slept 7.0 hours, napped 60 min. Wt 195.5 8/10. Tired but no soreness from yesterday's effort

Dec-7 *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 (/ LB - your discretion)  - 5,5,3,3,1,1; rest as needed (build to heavy single for the day)

5@ 125, 5@135, 3@155, 3@ 165, 1@175, 1@ 185

B. Strict Wtd. Pull-up - 6 x 2 @ 60-70% of 3RM across; rest as needed

@7.5 lbs  6 x2

C1. DB 2-arm RLE Split Squat - 3 x 6 ea leg; rest as needed (build to ""tough"" 6 for the day)

3 x6 @ 20 DB, 3 x6 @ 25 DB, 3x6 @ 30 DB- much better balance than last week

C2. Inverted Bar Row w/ feet parallel - 3 x AMRAP UB; rest as needed- 8,7,8

+

3 sets: @ 15 and 20 lbs- was too tired for 30 and 35. don't have a 25 lbs

10 Double-KB Hang Power Cleans

rest 30sec

10 Double-KB STOH

rest 90sec

+

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 152g, Fat 69g, Carbs 205g