January 3, 2017

Daily score: 7 (sore, all over)

Workout:

A. Single leg standing calf extensions; 20 reps x2/side; rest 30 sec bw sides
B. Bent knee calf extensions; 20 reps x2/side; rest 30 sec bw sides
C. Single leg line jumps; 10 reps on both legs
laterally/forward/diagonal on both legs

All of thee above, done

D. Single leg jump rope tech work 10 min

Done

+
Assault bike sprint 20 seconds @90-95% effort
rest 10 sec
20 DB thrusters AFAP (*maximal load you can do unbroken and maintain positions)

25#

rest 3 min
Assault bike sprint 20 seconds @90-95% effort
rest 10 sec
30 wall balls AFAP

14#

rest 3 min
Assault bike sprint 20 seconds @90-95% effort
rest 10 sec
20 OHS AFAP (*max load you think can perform unbroken with quality positions)

55#

rest 3 min
Assault bike sprint 20 seconds @90-95% effort
rest 10 sec
10 hang squat clean unbroken

75#

+
mobility work 20-30 min

Done, mostly legs



Kinda surprised how much my right calf still lags behind the left with A,B,C, and the single leg jumping.  It starts off good but fatigues waaaay faster.  The bike and squat combos were as painful as I thought they would be...not sure which was the worst.  Probably the OHS.  But they were all hard.  I think I chose good weights though.  The challenge was to not dog the bike, to really go 95%.  The mobility time was golden.  I am sure tomorrow is going to be a very sore leg day.  Thanks!