3/14/18 Slept 7 hours, napped 30 min wt 195.6, 8/10-legs a little heavy

Mar-14

10min Aerobic Prep (rotating between row / AB)

10min Box Jump Progression

 -accumulate 12 ""landings"" stepping off of 45# plate

 -accumualte 12 reps of ""line jumps"" (start by standing in front of the line hop back and immedaitely bound forward)

 -accumulate 12 jumps to 45# plate carrying over ""feel"" from first 2 drills

+

4-5 Rounds- only had time for 3 rounds

10sec AB @ sprint effort

3min Row @ low damper / cruise effort (HR should be ~140-160 range but dictated by feel) 940W-990W 145-150 bpm

5min AB @ aerobic-recovery effort

5min AB @ 120-140 BPM

+

15-20min of dynamic movement (open up ranges & movements that are feeling restricted)- out of time

+

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

This felt good!

P 175g C 205 F 61