squats & plates

Morning warmup (Z-type / tiger tail)
Bike to ACSR / backward lunge / 5 min light rope / spidey crawl hip mobility

2x5 45lb Oly plate deep squat
2x5 50lb bbell DL (2 min rest--realize I upgraded max strength last summer but didn't have much strength-endurance, thus would help connective tissue & training specificity to increase reps but dec weight & maybe keep light: sub 100lb, also reduce rest period from 5 min to 2 min)
empty Oly bbell overhead squat practice (almost breaking the butt/knee plane, stance still slightly wide)

realized lat/shoulder mobility is my new weakest link: hip mobility is way better and maintained with air squats / Oly plate deep squat / spidey crawls but need to add back in RKC arm bars (with kbells or plates or mballs) and adjust length-tension relationship circa anterior supraspinatus? also work on lat tightness again.

10-15 min interval ropework, morning RHR 62, maxHR=168 (about 75% of HRmax 225). 15-25s rest intervals.

half-step rope turns looking good, getting faster! also able to half-step plus cross-over at slow and almost at fast speeds!! rosstraining here we come.

shoulder / rotator cuff stretch; ASLR, gastroc / soleus stretch, ITBand stretch, cooldown
post-workout chia fresca / dry roasted edamame / toasted bagel w smart balance / h2o

...

yesterday, parkour practice to/from lab. a lil tight/cold in the morning, warm in the afternoon. tripped on a window going a little too fast... started falling but used amzing reflexes to land almost exactly on balls of my feet!! that coulda been dangerous. just ended up with the barest of scratch on R tricep / side of palm.

2dy ago rest.

tmrw, PrisonFly / P'fly scrimmage :p