practice

Mon:
Warmup / Spidey / leg swing
2x6 8kg Gob Sq practice
2x(5+5) 12kg Kb SDL
8+8 8kg Kb Sw practice
2+2 12kg Kb TGU practice
ASLR
stretch

Tue:
Warmup / Spidey / lunge / Z
5min warmup rope
3x6 45lb Oly plate gob-type deep squat
light bar lunges
2+1 OHS practice (almost decent w/ empty Oly bar)
10min interval rope (work on half-step with criss-cross some mo')
pistol progression (box lowering to heel touch)
ASLR
eccentric calf raise
foam roll (minor glute med tightness)
hip flexor / adductor work
stretch

Wed:
ulty practice (aerobic zone... not feeling great today, but not horrible.)

Thu:
14-13 against classy!
work on being in cup, no around. R hip/glute med/ITB? minor tightness towards end but otherwise strong.
conditioning okay, need to practice cutting fundamentals.