3/7/18 Slept 7.0 hours. 7/10 legs feel a little heavy. Napped 30 min. Wt. 196.0

Mar-7

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 immediately bound forward)

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

+

3-Rounds

10sec AB @ sprint effort

3min Row @ low damper / cruise effort (HR should be ~140-160 range but dictated by feel) hovered around 150-155. Low dampening certainly is a different type of load/effort

5min AB @ aerobic-recovery effort

5min AB @ 120-140 BPM

+

15 min of dynamic movement (open up ranges & movements that are feeling restricted) Ido squat and thoracic extension

+

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)- Legs were tired. Holding this position was tough

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

-Holding PVC Overhead

-Holding BB in Front Rack

Mod carb

P 167 g, C 163 g  F 55 g

How can Travis Mayer  perform 3 OHS @ 295/315/335 ?  Unbelievable. That blows  my mind.