June 20, 2019

Daily score: 6

Workout:

Self directed movement screen.  Play around with all movements and let
me know if there are any limitations for prescription.
Squat and oly variations
hinge
upper pressing
upper pulling
dragging/pushing (prowlers)
twisting (sandbag over shoulder)
bodyweight (gymnastics, burpees, double unders, etc)
... keep this session to 60-90 minutes.  Make it hard enough that you
work up a little bit of a sweat, but not so hard that it feels like a
workout.  Report in

A) sqt snatch 1.1.1, rest 30”, sqt c and j 1.1.1, rest 30”, front squat x5, repeat x3

75/85/85 (snatch/c and j/fs) x3

B) 5 strict pull ups, rest 30”, 3 strict press, rest 30”, 5 DL, repeat x3

5, 85, 125 for all 3 rounds (pull ups unbroken)

C) sled pull 100ft and push back 100ft, x3

Sled plus 45#
Sled plus 90#
Sled plus 90# (pulled both ways to unload Achilles)

5 rounds:

10’ HS walk unbroken
3 sand bag over the shoulder 70#
5 burpees
20 double unders
3 CTB 
5 TTB

15:48

Felt so good to move.  Woke up feeling much better than yesterday.  Kept weights light.  Had some frequent light headedness.  I backed off the sled push and traded it for a pull just to spare any ankle stress since the ankle is feeling so good.  The only things that didn’t feel great: burpees made me really dizzy, and CTB and even more so TTB just didn’t feel great in my belly.   But I imagine all of that will improve by tomorrow.  I do work night shift tonight though. Such is life.  Thanks!