Day 61 11/1/19

Day score: 10. Feel incredible. Don’t feel strong enough to do the Open workout though.

11/1

20 min practicing jump rope timing drills:

-Box jump throughs w/ singles:

-Box 1-1-2

-4 footwork patterns

-DU practice

Small sets on this to save my calves for 20.4

Handstand Skill Work- 20min practice:

-5 min drills on wall- use this as prep

-5 min walking into wall

-10 min practicing walking on floor

Practiced a little bit but honestly got scared of hurting my shoulder for tomorrow lol

20 min self-directed practice of movement/ transitions in 20.4

Warmed up to pistols and 225 clean and jerk for 1

20 min easy bike @ comfortable effort

*every 5 min, get off bike and accumulate 10 alt. scorpions

This felt great – stayed around 55-60 RPM on echo bike

2-3 Rounds

10 Cobra Press-ups (stretch out abs)

6 Quadruped to Saddle Stretch (open quads)

10 Elevated Cat “”rocks”” (into / out of stretch)

6 Quadruped to Downward Dog (open calves / hams)

Stimulative Movement

A. Cycle Crossover Symmetry RECOVERY Protocol – 1 Full Cycle

*if no CS Bands, sub for Theraband routine:

B. Sumo Squat to Stand – 2-3 x 6-8; rest as needed (controlled through the full ROM)

C. Rolling Progresisons – 2-3 cycles (work through these by feel)

Rest

Published by jacksonmtraining