100 cal assault bike in 9:19 (PR!)

Muscle up skill work

Front squat 10-5-5-5-5-5-5 @ 35-85-105-105-105-105-105

2 rounds of:
20 sprint strides @ 12, 20, 24, 30"

Last plyos day for a while!

Plyooos!

PM: Acceleration plyos. Easily pogoed over 4 blocks laterally w/cords, and got over 5 w/ a pause. Great day.

AM:
5 rounds for time of:
15 kb swing (24kg)
50 double unders
8:21 (slow as balls. zero rounds unbroken for double unders)

PM:
Acceleration plyos

Acceleration - plyos

Back cords 4-quadrant drills
3x Lateral shuffle over 5 blocks
Weighted jump to landing on 1 foot
Sprint strides
Ab stuff
Some other stuff

Acceleration - plyos

Acceleration Plyos:

w/ back cords, 2 feet:
12
123
132
1234
scissors red
scissors red-blue
scissors red-blue-green
v red
v red-blue
v red-blue-green
2x 12 over 2 blocks
2x 14 over 3 blocks

w/ front cords, 2 feet:
12
123
132
1234
scissors red
scissors red-blue
scissors red-blue-green
v red
v red-blue
v red-blue-green
2x 12 over 2 blocks
2x 14 over 3 blocks

no cords, 2 feet:
2x 14 over 5 blocks
1x 14 over 4 blocks

3x lateral shuttle over 5 blocks, down and back x3

Acceleration Plyos, hooray! Abs still sore from Annie.

acceleration - plyos

Acceleration Plyos, hooray!

W/ back cords:
20 jumping lunges

20 seconds each:
12
23
123
321
1234

10 seconds each:
Scissors red
Scissors blue
Scissors red-blue-center

20 jumping lunges
10 pushups

Single leg, no cords, 10 sec per leg:
12
23
24
13

Repeat corded beginning w/ front cords

20 jumping lunges, no cords
10 pushups

Both legs, no cords, 5 sec
14 over 3 blocks
14 over 4 blocks
14 over 4 blocks
14 over 4 blocks

Buncha ab stuff
Finished w/ 1-min plank (I made it about 30 seconds till dropping to knees)

Acceleration - plyos

Warmup:
1/2 mile run
agility ladder
10 squats
10 split squats per leg
10 knees pushups
10 good mornings

Workout:
w/cords at back:
12
23
123
132
1234

w/cords at front:
12
14
123
132
1234

w/ cords at front, 1-legged:
12
14
13
24

w/ cords at back, 1-legged:
12
23
13
24

no cords:
scissors red
scissors blue
v red
v blue
lateral over 1 block
lateral over 3 blocks
lateral over 4 blocks (I CAN DO THIS w/o STOPPING NOW)
12
14
13
1234
24

Then 2x 30 seconds:
Lateral run over 5 barriers
up up back back L-R-L-R over line
12-inch sprint strides
~20-24ish inch box jumps

Then 2x 1 min:
Leg sled jumps
weighted 1-legged good mornings (destroyed my hamstrings)
30 sec per leg balance on squishy side of bosa ball
seated box jumps ~30ish inches

Warmup:
1/2 mile run
agility ladder
10 squats
10 split squats per leg
10 knees pushups
10 good mornings

Workout:
20 seconds work:
12
14
123
132
1234

Then some jumping over a barrier work, one-legged work, scissors series, v series.

Sprint strides, 2 rounds:
24 short
20 medium
16 tall

Treadmill:
started ~10mph, 20 incline, worked up to 17mph, 3 incline. Tried 18mph but didn't quite hit it.

Inbetweensies:
All shoulder rehab exercises
2x25 V situp with 10lb med ball overhead
4x6 jumping leg press
some planks

acceleration plyos. Don't remember a ton here.

Warmup:
1/4 mile run (NOT LONG ENOUGH DUMMY)
agility ladder
10 squats
10 split squats per leg
10 good mornings
10 inclined knees pushups

Workout (Plyos):
12
14
1234
4321

Move to weird numbers thing that has 1-6 and a tic tac toe board:
36
45
2343
3454
234543
Lateral hop over middle of tic tac toe board

Then my hamstrings freaked out on me.

2x8, 1x6 hip extension and hip flexion

1x10 adductor/abductor
12 Rowing situps
5 slow fall backwards ab things
All the resistance band things for my shoulder
1x10 adductor/abductor
12 Rowing situps
5 slow fall backwards ab things

10 Kettlebell deadlifts (25 lbs each hand)
5 slow fall backwards ab things w/ Tyler pulling on legs
10 Kettlebell deadlifts (25 lbs each hand)
5 slow fall backwards ab things w/ Tyler pulling on legs

Then the vibration machine to help my hamstrings.

Acceleration plyos. No remembers.

Acceleration plyos.

No details, my b.

Warmup:
1/3 mile run
agility ladder
10 squats
10 split squats per leg
10 good mornings
10 wall pushups

Workout:
1-legged, 10 seconds per leg:
12
14
13
24

1-legged, 8 seconds per leg, over 1 barrier (6 inches? 8 inches?):
12
14
13
24

2-legged, over 2 barriers, 5 seconds:
12
12
14
14

Quick box jumps:
14 short
14 medium
14 tall

Single leg stair hops, 14 per leg
14 Sprint strides per leg on tall box

On leg press:
4x 5 heavy
2x 10 per single leg
Single leg jumps
Double leg jumps
Calf raises
Fast calf raises
2x 5 heavy

Buncha shoulder rehab

Buncha ab stuff

Warmup:
1/2 mile run
agility ladder
10 squats
10 split squats
10 good mornings

Workout:
w/ green elastic band hooked to back, 20 seconds work/ 20 seconds rest:
12
14
123
132
1234

w/ green elastic band hooked to front:
12
14
123
132
1234

unhooked, 1-legged, 10 seconds work per leg, 20 seconds rest:
12
14
13
24

unhooked, 20 seconds work, 20 seconds rest:
scissor series red
scissor series blue
V series red
V series blue
split series

2 rounds of 5 circuit things
2 rounds of 4 circuit things

ab stuff