Day score 5: Long day at work today and almost napped before the workout. Big mistake – felt super tired warning up
6/22
Alt. EMOM for as long as possible w/ 30 minute cap:
-150m run
-70 6inch 2-hand touch vertical jumps
-15 burpees
Notes:
*Score = total minutes completed.
*If you fall off before the 9 minute mark, continue through 15 minutes as an AMRAP (score is still the number of minutes you completed Rx)
*If you finish all 30 minutes: @ 30 minute mark: 1 min AMRAP max burpees as a tiebreak. (Example score: 30 + 22)
22 – hardest part was the jumps for some reason. Im just not a good jumpy person lol. Can’t believe I’m saying it but looked forward to the run so I could catch my breath
+
Ankle / Calf Movement Flow from Ryne
A1. Bone saw ankle mob; :30-1 min/side x 2-3 – this can be pretty aggressive, just know that going in
A2. leg elevated lax ball in calf; :30-1 min/side x 2-3 – You can do this on the floor, I find that the elevated surface allows me to dictate the amount of pressure a bit more and gives me a bit more freedom of movement
B1. Forefoot elevated bent knee achilles stretch; 1 min/side x 2-3
B2. Forefoot elevated straight leg calf stretch; 1 min/side x 2-3
C. PVC anekle oscillations; 20/side x 2-3
Yeah these were super aggressive but I really like them. I am excited to keep doing them and see if I can improve my ankles/calves
Jackson’s Training 