December 19-20

This week has been hectic, Iv'e managed to get in about most of what you sent me. Most of it didn't have anything to record. I ended up resting Friday. Stress level was high and my mood was about a 9 out of 10.

The Neck/trap is feeling better. I still have tightness but it is more Bi-lateral than just one side.

I did the Shoulder rehab stuff and I am going to try to fit the rest in today.

Other than that we had our first team meeting for 2015.
 We had a new athlete join us who top 200 worldwide in the open in his first year competing. His lifts are all better than mine at 185lbs also.  I am going to talk to him about getting programming from you. He is young (21) and still making gains just doing the Rich Froning method so not sure I can convince him...YET.
Going to be a fun year.


Dec-18
Crossover Symmetry Warm-up
+
Row - 10min @ Z1 (to tolerance)
Run - 10min @ Z1
AD - 10min @ Z1
+
Mobility - 30min  -Completed 

Dec-19 - 
+
A. Sled Pull - 6 x 30m @ moderate-heavy load w/ moderate turn-over; rest 2min b/t bouts
B. Wtd. Pistol - 3 x 5 ea leg; rest 60sec b/t legs (build)
+
30 Double-unders
20 Airsquats AFAP
30cals AD @ 95% effort
Rest 4min
x3
Rest 8min
x2
+
IronScap Strength (to tolerance)

Dec-20
A. Seated DB 2arm Neutral Grip Press @31x3 tempo - 3 x 8-10; rest as needed (light...build to tolerance)
B. Trap 3-Raise @31x3 tempo - 3 x 10-12; rest as needed (light)
C. Seated Cuban Presses @5151 tempo - 3 x 12-15; rest as needed (light)
D. Seated Knee-on-elbow External Rotations - 3 x 15; rest as needed (light)
+
Mobility - 30min

Dec-21 
Rest