mon jan 17
cf bike workout warm up
jump rope
5 3pt blast outs
a. 2x3 bentover bb row@165
a. 1x6 squat@275
1x8 rev hyper@50
1x8 each single leg calf raise@85
cf bike workout (2nd set)
c. 3x100 low int plyos
c. 2x100 medball twist throws
hurdle drills
1x50 each x-band
cf bike workout cool down
light stretch
pcl knee self-massage & ice
notes:
-the blast outs were literally just a couple steps, and were just to see what keeping my legs more folded closed during accel would feel like, i have trouble hitting triple ext when doing this, but i think its a necessity that i get comfortable with this so i can correct y starting mechanics