June 12, 2018

Daily score: 6 (sore glutes, upper back)

Workout:

*for the box jumps, doesn't matter how high you have the box, but i
want you trying to jump up as high as posisble and getting into full
hip extension and not trying to mimize jump height by pulling your
knees up
A. Box jumps; 10 reps  x3; rest as needed


Done to 20 inch

B. Lateral box jumps; 6 reps in both directions x3; rest as needed


Done 

C. Single leg box jumps; 3 reps x3/side; rest as needed


6 inch, 12 inch, 12 inch

D. Single unders; 100 reps x2; rest 1 min


Done x2 unbroken

+
6 min amrap;
30 double unders
10 burpees

5 rounds even

rest 4 min
6 min amrap:
30 double unders
6 CTB pull ups

4 rounds +30 +2

+
mobility/cool down 20-30 min

Done

Lower back feels way better, not an issue anymore. I can even go into extension now.  He worked on it pretty intensively at the chiropractors yesterday with massage and cupping and a lot of glute work.  Apparently my glutes were super knotted up deep into the hip joint on both sides.  So today, glutes have been super sore, maybe d/t the workout, maybe massage, probably both.  Upper back/rib got tweaked overhead squatting yesterday too, I’ve had way worse, only trouble was discomfort sleeping.  Massage helped it as well.  I’m sure it will be good in a day or two.  Had a couple good long handstand walks in my warm up today.  Jumping went well, definitely a different feeling to not pull my feet up on the box jumps.  First amrap was all unbroken other than tripping up once on the 4th set of double unders.  Second amrap, du’s were all unbroken other than the last set that I did 15/15 just from fatigue.  The CTB were terrible, as usual.  Frustrated with these.  Not sure what to do...I’ve been coached, I’ve watched video after video, I try hard...my body just is not cooperating.  Right Achilles felt tender after all this but not into the danger zone.  Thanks!