1/31/18 Wt 195.8, Slept 7.5 hours. Tough day- my mom had a recurrence of brain tumor. Neurosurgeon tomorrow. Workout was a good release. Felt sluggish until warm up and skill work on jumps. New standard for burpees went ok. Higher heart rate. No repped 2 and did 2 additional. Opportunity for improving skill especially going to the ground.

Jan-31 *high carb

10min Aerobic Prep (rotating between row / AB)

10min Box Jump Progression

 -accumulate 10 ""landings"" stepping off of 45# plate

 -accumualte 10 reps of ""line jumps"" (start by standing in front of the line hop back and immedaitely bound forward)

 -accumulate 10 jumps to 45# plate carrying over ""feel"" from first 2 drills Felt smoother and easier

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For time:

60-40-20 cals AB

30-20-10 russian KB Swings @ 53#

20-15-10 Burpees over lateral line (put a tape line down, and perform burpees using the new lateral hop standard over the tape line)

18:48- worked at near max entire time. tried to minimize rest time. Proud of effort!

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10min cyclical flush on AB/Rower

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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

High Carb

P 163 g, C 200g F 64 g