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ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL IT BANDS.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

BW = ???
SORENESS = none
ACHES/INJURIES = none ()
FATIGUE = high

- warm up

- squat 2 x 315,315,315,315

- stretch

had a brutal headache, no way was jumping in the cards. also, i'm up in baltimore this weekend so no access to balance and also, i slept poorly. gf's room is burning hot and there's nothing to be done about it. the hopkins gym is weird, i guess much more like a normal gym than balance. makes me appreciate balance.

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL/LACROSSE BALL/SMR AFTER WORKOUTS AND ON REST DAYS.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

BW = ???
SORENESS = none
ACHES/INJURIES = left knee stiff, toes a little
FATIGUE = moderate, just felt a little burned out, long day at work

- warm up

- sprint x 10y,10y
bad

- DSVJ x 3
okay

- DLRVJ x ~20
 
dunked a tennis ball repeatedly, probably 8-10 times. i've been able to jump high enough before but didn't have one on hand. anyway it's the first time i've ever actually put something through the rim. it felt awesome, i was giddy afterward. and i think i actually PR'd for height, too. true 34, for sure. sweet.

- squat 5 x 285,285,285
easing in, knee felt fine, good thing

- SS1: pull down 10 x 90
- SS1: DB bench 10 x 110
- SS1 info: 2 rounds

- stretch

so awesome.

On the first phase i would turn one day to 'power day' , better be day 2 , consisting of power cleans/snatches and heavy explosive box squats. That would help your ( lacking? 34 RVJ is low for 2*BW ) RFD and also leave some room for better recovery, resulting awesome jumps at day 3.

- explosive parallel box squat 2 x 275,275,275,275,275
lol, i have no idea what i'm doing. these felt cool, i guess. speedy. (?)

- DLRVJ x ~20
 
dunked a tennis ball repeatedly, probably 8-10 times. i've been able to jump high enough before but didn't have one on hand. anyway it's the first time i've ever actually put something through the rim. it felt awesome, i was giddy afterward. and i think i actually PR'd for height, too. true 34, for sure. sweet.

     

rock and roll man!

I vote if you can get a tennis ball down you need to buy a mini b-ball and dunk that too!

thanks loopie! i'm gonna try a soccer ball the next time i'm jumping that well. there were too many people around yesterday, didn't want to get owned in front of all the crossfitters.  plus if the ball had bounced off weird it'd have hit someone doing kettlebell snatches or double unders or something, and for all my hatred of crossfit i like all those people and i'm not an asshole.

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ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL/LACROSSE BALL/SMR AFTER WORKOUTS AND ON REST DAYS.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

---

FRIDAY

BW = ???
SORENESS = none
ACHES/INJURIES = left knee stiff
FATIGUE = low

- warm up

- DSVJ x 3

- DLRVJ x ~15
meh, pretty bad

- MR half tuck x 25,20,20

- explosive box squat 8 x 2 x 225

- SS1: pull down 10 x 90
- SS1: DB bench 10 x 110
- SS1 info: 2 rounds

- stretch

SUNDAY

- warm up

- DSVJ x 4
possibly PR, probably the highest DSVJ i've ever done, ~31.5

- DLRVJ x ~25
just wasn't getting up well, approach was all off. did a few tennis ball dunks but not that well.

the gym was closing soon so i decided to cut my losses, will go work out again today.

(later)

- stretch

---

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL/LACROSSE BALL/SMR AFTER WORKOUTS AND ON REST DAYS.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

---

BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = moderate

- warm up

- sprint starts x 2
gym was too full to do 10y so just did a couple of bursts

- DSVJ x 5
awful, awful, awful, awful, okay

- DLRVJ x ~20
a bunch of tennis ball dunks, a few of which were good and a few of which i missed (lol). not as high as the first day i did them. got in my own head after about 13 or 14 jumps and started jumping lower. frustrating.

- MR half tuck x 25,25,25
springy! yes!

- squat MSEM 2 x 3 x 275
missed a squat day and was feeling tired so didn't want to push it. back to volume on friday.

- stretch

stretched just now, at home. gotta get up at the asscrack of dawn tomorrow for a call with pakistan, so i didn't want to be at the gym too late.

this week at work absolutely kicked my ass. i'm not even sure why it was so bad -- i've worked longer hours and dealt with harsher deadlines before but for some reason i was just a complete mess at the end of the day on friday. woke up sick on saturday and was just out of it most of the day. had recovered somewhat by the evening and i slept pretty well last night. gonna get some more good sleep tonight, insh'allah, and try to get back on it tomorrow.

---

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL/LACROSSE BALL/SMR AFTER WORKOUTS AND ON REST DAYS.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

---

friday

BW = 172
SORENESS = none
ACHES/INJURIES = none
FATIGUE = extremely high

- warm up

- sprints x 10y,10y

- DSVJ x 5

- DLRVJ x 12-15
bad, nothing over 31.5 and just felt slow and uncoordinated. i was jump-stopping, for crying out loud.

- squat 3 x 275,275,275
lol, weak as shit. ugh.

- stretch