9/25

sleep 9:30-6:30 (9hrs)

A. wrist stretching protocol – 4 stretches
B1. kneeling wrist walk; 5 reps x 2 sets; rest 30 sec
B2. first knuckle walk; 5 reps x 2 sets; rest 30 sec
C. depth jumps; 2 from 8-12″ EMOM for 6-8 min
solid movement and good effort on these jumps on the rebound
D. PC; build to a TnG 18 in 2 sets
125#x18, 135×18
E. pron DL w/straps @31X1; 5-6×3
295#x6, 315×6, 335×6 – last set pretty tough and solid eccentric
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3 sets:
20 HPC 95-105# fatigue resistance
95#x20 in 37 sec first set and 4 breaths, 105×20 in 42 sec 2nd and 3rd sets and 5 breaths
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20 burpee fatigue resistance
66 sec – 5 breaths, 68 sec – 5 breaths, 62 sec – 5 breaths
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45 DU fatigue resistance
3 sets all ub and 5 breaths each
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15 min AB MAP10
roughly 160W avg