2/7/18 Slept 8.0 hours, Napped 15 min. Wt 195  8/10- Less stress- surgery went well. Mentally tired.

Feb-7 *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

*film one round of this routine this week

https://www.youtube.com/watch?v=JhLAN8MQaK8

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2min AB, increasing effort / speed every 30sec (60-90% ""effort"")

...into:

15 KB Goblet Squats @ 35#

15 Burpees over lateral line

15 Alt DB Power Snatch @ 35#

Rest 4min

x3-sets

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5 min cyclical flush on AB / Rower- ran out time and only did 5 min.

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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 Did not do either of these

High carb- did not chart food. Hungry today. within 105-110 % of High carb