3/21/18 Slept 7.0 hours. 7-8/10 Wt. 196.4

Mar-21

10min Aerobic Prep (rotating between row / AB)

10min Box Jump Progression

 -accumulate 12 ""landings"" stepping off of 45+25# plate stacked

 -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+25# plates stacked carrying over ""feel"" from first 2 drills

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3 Rounds

3 x 500m / 2:30 interval @ cruise effort (these should feel ""strong"" and smooth)

Rest ~3min

5 x 250m / 1:45 interval @ slightly faster than 500's  Sorry I couldn't make sense of the 1:45 interval. I did these at a 2:10-2:15/500 pace for an interval time of 1:06-1:07

Rest ~3min

7 x 100m / 1:00 interval @ building from cruise to sprint within each interval. I could not make sense of this either and did this interval  starting at a 2:10 / 500 pace and finishing at 1:45/500 for an interval of 21-23 seconds

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

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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

Felt tired after work out. Not from exertion but just a long ass week and day

P 165g, C 175 g F 65g