Week 4 - Day 3

Speed Day

Up at 5:30am, scoop of Jack3D and 10g BCAA
This morning I felt tired and weak.

Warm up - Band Pulls, Rotator Cuff Exercises,

1. Plyo Pushup - 10X3 (Tried to push as fast as possible with around 1min rest)

2. Box Jump - 9X2 (40"-48")
Weak jumps today, failed at least 6 48" jumps. Last week 48" felt good and i jumped with confidence. This morning I could barely make 48".


3. Explosive Pullups - 5X3

4. Didn't do tempo run this morning because I ran out of time again but I did two sets of backward sled work with 135lbs around the whole gym. I used a exercise mat and 3 plates to do it.

PWO- Creatine+simple carbs, Whey protein + bananas
Snacks - Almonds
Lunch - 8oz Chicken, loads of broccoli, almonds
5pm - 8oz Steak, veggie, 2 bananas, 1 big sweet potato, coffee

Note -
a) Legs are feeling tired and tight, especially my hamstrings.
b) Some minor knee pain (left knee)
c) Slightly sprained right ankle (2months already), still haven't 100% recovered.

Next week will be high reps week. Let's see what will happen.