2/28/18 Slept 7.5 hours, Wt 194.8, 8/10

Feb-28

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

+

3 Rounds

5min AB @ 120-140 BPM

3min Row @ 140-160 BPM

1min AB @ 160+ BPM

2-3min of dynamic movement (open up ranges & movements that are feeling restricted)

Felt good!

+

Positional Breathing - 2 x 10 breaths in each position @3162 cadence (3 in / 1 hold / 6 out / 2 hold)

-Bottom of Active Squat (perform a ""cook squat"" to get to the bottom position)

-Bottom of Deadlift setup (slide hands down thighs into perfect 'hinge' position)

-Holding PVC Overhead

-Holding BB in Front Rack

I liked this

Mod Carb

P 161 g, C 164 g, F 56 g