11/2/17 Wt 197.8, Slept 7.5 hours,napped 90 min. 8/10.

Nov-2 *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)

+

A1. Sandbag Bearhug Squat @21X1 - 4 x 6-8; rest 60sec (mod-heavy, note addition of tempo)

110 lbs. 4 x 6 @ tempo. Felt better than last week

A2. Strict Mixed Grip Pull-up - 4 x 6-8 accumulated in fewest sets possible; rest 60sec

8, (7,1), ( 6,2), (6,2) went better

B1. Double KB Front Rack Drop Lunge - 4 x 12-16 alt reps; rest 60sec

20 and 30 lbs KB ( 15 and 20 last week) 4 x 12

B2. DB Deficit Push-ups - 4 x 6-8 slow / controlled reps; rest 60sec (goal is to extend the eccentric as long as possible, explode concentric)

4 x 8

C. DB 2-arm Sumo Stance Ground to Overhead - 3 x 10 mod-heavy reps; rest as needed (

40 Lbs DB ( same as last week)   10( unbroken) 10 (unbroken) 10 (7,3). Last week every set was broken

+

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) feel most intense stretch at ankles-  dorsi flexion

D. Straddle Pancake - 2min accumulated (mild strech, use band assist as needed)

Mod carb

Protein 159 g, Carb 205 g, Fat 52g

11/1/17 Slept 8 hours. 8/10. Minimal back and glut stiffness.

Nov-1 *high carb

Row - 5 x 500m @ 1:52; rest 2min

1:49.2, 150.3, 150.5, 150.2 and the last piece I "cracked" at 280m to go-1:55.7

+

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 147g  Carb 210  Fat 68g

10/31/17 Slept 7.5 hours, wt. 197.8, 8/10

Oct-31 *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

+

A1. Narrow Stance Clean Grip RDL - 5 x 5; rest 60sec (increase load from last week by feel)

145 lbs ( 125 last week)  5 x5. Felt better than last week

A2. Banded Single-leg Hip Thrust @31x1 - 5 x 6 ea leg; rest 60sec (note addition of tempo)

heavy mini band 5x6 each leg at tempo

A3. Alt Bird Dog - 5 x 10 alow / controlled alt reps; rest as needed

5 x 10

B1.1/2 Kneeling Banded Palloff Press - 3 x 10-12 ea side; rest as needed

red and green rogue band 3 x 12 each side

B2. 1/2 Kneeling Landmine Rainbows - 3 x 10-12 alt reps; rest as needed

5 lbs on bar 3 x 13 each arm

(intention is to pair rotation / anti-rotation together)

+

Spine Movement

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

Quadruped Thoracic Extensions - accumualte 10 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 5-6 reps in each position

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

Mod carb

Carb 197  Fat 53 g  Protein 158 g

10/30/17 Slept 7 hours. tired 7/10. Napped 20 min. mobility work for 30 min. Looking forward to tomorrow's wo

Low Carb

Carb 150 g, Fat 64 g, Protein 167g

10/29/17  Slept 6.5 hours. Napped 1.0 hours. Feeling good- 8/10. Excited for WO.


Same wo as 10/13/17

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)

+

A1. BB Close Grip Bench Press @21x1 - 5 x 5; rest 60sec (build)

10/13/17 ( 125,135,145,150,150)   today- 130 x 5, 140 x 5, 150 x 5,  151 x 4, and  145 x 5- Felt stronger

A2. Wtd. Prone Grip Pull-up @21x1 - 5 x 2.2.2; rest 60sec (moderate across)

This was the exercise  that was a challenge last time. Did not use DBs  today.

Body wt only, rested 20 sec between clusters, 60 sec between sets. I tried to focused on the 21x1.
Went much better. :)

B1. BB Pendlay Row @21x1 - 5 x 5; rest 60sec (build)
10/13/17 85,95,105,115,125   today (90,100,110 120,130) x 5 felt better

B2. Tall-kneeling DB 2-arm Shoulder Press - 5 x 6; rest 60sec (moderate across, squeeze glutes)
DB 45 x 6,6,3 and 40 x6. 40 lbs last week

C1. Split Stance Landmine Press - 3 x 8 ea arm; rest 60sec
70 lbs 3 x 8 each arm. Easier than last week

C2. Split Stance Elbowing Landmine Meadows Row - 3 x 8 ea arm; rest 60sec
50 lbs 3 x 8 each arm

+

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- liked this.

Week in review
1. Side bridges were hard
2. great programing on rowing pace
3. Liked the "new" schedule- especially the engine piece.
4.Will focus on marcos next week. I feel well fed and do not wake up hungry or feel like I'm running  low fuel during the day
5. Sandbag bear hug at 110 and Sumo ground to overheads @ 40 Lbs DB were awesome

Mod carb

Carb 190 g, Fat 61 g, Protein 165 g 

10/28/17  Slept 7 hours, napped 1 hour. 8/10.  Walked/ hiked 100 min at E0/E1. Felt good

Low Carb

Carb 142 g, Fat 68 g ,  Protein 142 g

10/27/17 Slept 6.5 hours. 7/10- gluts sore in a different way than ever before. Loved today's workout. Rowed consistently around 1380 cal/hr pace  -  30-33 sec for 13 cal.

Oct-27 *high carb

EMOM for 10min

Odd - 12-14cals Row

13 cal

Even - 8 Lateral Burpees over rower

+

EMOM for 10min

Odd - 12-14cals Row

13 cal

Even - 10-12 Russian KB Swings (tough)

14 @ 50 lbs

+

EMOM for 10min

Odd - 12-14cals Row

13 cal

Even - 14 alt Walking Lunges

+

Trunk

A1. Alt. Rotational Plank from Elbows - 3 - 16-20alt reps; rest as needed

A2. Side-plank Arch-up - 3 x 10-12 ea side; rest as needed

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

We had another family birthday dinner for a niece. They only served pasta. I did my best. Tomorrow I will be back on the carb cycling program.

Carbs 210g, Fat 78g, protein 140g