July 10, 2025

Daily score: 9

Workout:

#6- plyo's/power/mobility
A.Single leg deceleration hinges: 6 reps x3/side; rest as needed bw sides
https://www.youtube.com/watch?v=gKKo9VDmnK0
B. Single leg decelleration drops; 6 reps x3/side; rest as needed bw sides
https://www.youtube.com/shorts/LvQLWtzQsRE
C. Single leg pogo hops; 6 reps x3/side; rest as needed bw sides
https://www.youtube.com/shorts/tPZNof45dQ8
D. Fast feet drill; 25 seconds max reps x4; rest as needed
https://www.youtube.com/shorts/z_C5s9of5hU

Done

E. Hang power clean and push jerk; 3 reps on the min x15 min (All weights +5-10# above average weight from last week's sets)

45/50/55/60/65

70/75/80/85/85

90/95/95/100/100

+
ski erg;
8 pulls to establish fastest 500m pace
rest 75 seconds
x5 attempts

1:47

1:42

1:41

1:41

1:40

 

Absolutely amazing what 2 doses of ibuprofen and some rest did for my shoulder.  Had no fear to do this workout, felt great.   I am going to keep listening to my shoulder as I do chores and ride etc, and keep mobilizing in the evening.

Plyo stuff is fun and within my realm of ability :).  Push jerk was solid this week and felt snappy.  Weigts didn’t even really feel heavier.  I discovered with the ski pulls the secret was to pull faster not just harder.  

Thanks!