Day score 9: Feeling really good after a deep tissue massage Saturday and full rest day yesterday.
2/22
AM
For 30 min:
90 sec run @ mile pace
1 min run @ easy
90 sec walk
Swapped with Wednesday AM because my calf is still stiff. That C2 one you wrote for Wednesday was hard as f***!!!!!! Surprised me
PM
Plyo prep:
A. Progressive plyo flow: x 3, rest as needed (this is different this week)
3 single leg forward jumps ea leg – stick the landing (like a broad jump but 1 leg)
-rest 30 sec-
3 trap bar vertical jumps – reset after each rep
-rest 30 sec-
3 assisted vertical jumps (use the handles of the GHD)
B. Accumulate 35 rebounding box jumps – can start low and build to 24″
+
EMOM 10 min:
6 BFB + 3 squat snatch @ 135#
Very happy about finishing this one. It was challenging but I stayed touch and go all but one round where I just wanted to see how singles felt. Moved well and was able to keep going despite hurting bad.
+
Alt EMOM 10 min:
min 1: 2 BOX squats (to parallel)
min 2: 2 DL
325 & 355. Deadlift felt super heavy which pissed me off.
*choose a challenging loading for each and sustain across
+
AMRAP 10 min:
50ft unloaded walking lunge
50 DU
20 alt 1-DB OH reverse lunge steps
50 DU
20 alt 1-DB hang CJ
50 DU
2+1 (5’) – once I finished one round I really made it my mission to finish another. Got frustrated when I tripped a bunch of times in one of th double under rounds but the rest were really good. Moved fast through
Jackson’s Training 