Day 354 2/15/21

Day score 9: Feeling really good just a little sore

2/15

AM

For 40 min @ conversational pace:

20 min row

20 min run

PM

Plyo prep:

A. Progressive plyo flow: x 3, rest as needed

10 side to side single leg bunny hops over line ea.

-rest 30 sec-

20 rebounding box jump overs @ 12″ AFAP

-rest 30 sec-

5 band assisted squat jumps (hook band on tall rig) – reset after each

-rest 60 sec-

3 tall box jumps from seated (take your time between reps)

B. Accumulate 30 rebounding box jumps – can start low and build to 24″

Done

+

EMOM 3 min:

4 BFB + 3 squat snatch @ 165#

-rest 1-2 min-

x 3

+

EMOM 3 min:

3 BBJO + 3 CJ @ 185#

-rest 1-2 min-

x 3

These felt really tough but strong. I always had about :20-18s of rest even towards the end.

+

Alt EMOM 10 min:

min 1: 3 BS

min 2: 3 DL

*choose a challenging loading for each and sustain across

295 & 310

Probably should have loaded a bit more on DL but back squat was perfect weight. Last rep was challenging each set

+

A1. 30-40 sec weighted sorensen hold x 4, rest 1 min

A2. 30-40 sec hollow body hold on GHD x 4, rest 1 min

35-40s on all