Saturday April 21st, 2012 (Jump, sprint, dead/flow)

 Woke really tired this morning. Wasn't sure it it is from a good sleep or a crap sleep. Didn't want to get up but did obviously and ready to hit it.

7AM-Breakfast
-black weak coffee
-large handful of nuts
-2 small sweet potatos

830AM: CP based,  Hip speed extensive, jump intense  + run speed/ Alactic touches + DE DL

A. 10min dynamic hip mobility
B. Max effort Single leg vertical jump cluster, x1 L; rest 90sec, x1 R; rest 60sec x7
C. 3 quick and consecutive, high effort broad jumps + 40m run acceleration to 95% speed; rest 3min x7
D. Clean grip DL @ 11X1, 55% RM, x2 explosive; rest 45sec x6
E. Crazy ninja squat I sent on email, 3min
D. 3min, 5 part Cook squat drill in o-lift shoes, feet under hips.
NOTES
A) Felt good after a warm up and the jumps felt a little better than last week. My cluster was of 5 jumps spaced by 10sec and a minute between each leg. My right leg is definitely getting better. Runs were ok and smooth.

B) Felt a little slow in the last 2 not sure why but it was getting warm. 

C) Took my deadlift from a hypothetical max of 260kg even though the last lift I did in training in Jan was 280kg. I clearly have not lifted heavy since that day. The emphasis is speed so I backed off a little. todays weight was 143kg

D+E) done and cook squat was way better than last week. 


10am post wod shake of whey protein isolate unflavoured, 2 bananas and goats milk


11am -snack
sweet potato and 2 grass fed meat balls I made yesterday

2pm-snack
Sweet potato
Black coffee

3PM: Mixed modality aerobic flow session + core touches + mobility piece

Row or ride - 15-20min @ EZ pace
+
10min - thoracic mobility, hip internal + external rotation, dosiflexion, internal + external shoulder rotation
+
3sets @ EZ pace:
-Row 300m
-10 reverse lunges/leg
-30sec hang from pull up bar, gently have feet in contact with ground + twist side to side/hunt for restriction affecting dual shoulder flexion.
+
10sets @ EZ pace:
-1min 6 point burpee, focus on keeping feet under hips
-30sec side bridge/side
30sec running with skipping rope

Row 20mins

NOTES
Felt good this afternoon so threw in another 20min row on the arse end of the session.
1st part rowed 4710m in 20mins at 21 strokes per min. Really easy and enjoyable chatting to others in the gym whilst rowing
2nd part took 15mins to do mobility
3rd part kept 300m rows at 1min 1 sec, lunges were steady and stretching was good
4th part again easy and comfortable used the burpees to do a full air squat stretch at the bottom and keep moving. Tripped up on rope once in skips.
5th part added with a row for 20mib bit further than warm up got out 4801m at 19 strokes a min.
Static stretch cool down. Whole session with warm up and cool down took 3 hours.

530pm post WOD
Goats milk banana protein shake
(I'm officially off them now)

7pm dinner
Sweet potato, berries, salad and steak.

Good night