TTT W10.S4

100 cal row @light pace
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A1. Supine pvc lat pull over stretch w/ supine grip; 8 reps x 4; rest :30 
A2. Side lying top knee elevated knee to overhead reach; 5/side x 4; rest :30 https://www.youtube.com/watch?v=ccsYpk_1ybc
Done! A1 with 2.5kg plate
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B1. Side lying weighted hip ext rotation w/ :05 hold; 5/side x 4; rest :30 
B2. Side lying weighted hip int rotation w/ :05 hold; 5/side x 4; rest :30 
Done! With 5kg plate. More difficult  internal rotation of left leg
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C. Med ball bear hug squat bow to extension; 3/side x 3; rest 2:00 
Done!
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D. RKC hard body plank; :10 x 10; rest :20 - maximal tension 

Done!

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15' General stretch

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100 Bike cal @ light pace

Slept good (8h30)

Mood is ok

Bodyweight this morning (04/01/2018): 79.9kg (my usual bodyweight fluctuates between 75-77kg)

Current macros: 170g protein + 250g carbs + 80g fat = around 2400Kcal

EDIT: from yesterday to today (05/01/2018) i've lost 500grams of bodyweight