Boot camp class

Quick walk with the dog and a 1700 m swim

Morning:

Warmup
Warmup snatches

Power snatch 3,2,2,2,1,1 build 115-125

Workout: 200 single under jump rope
4 rounds of
7 power snatch @95
7 burpee over barbell
7 toes to bar
Then 200 more single unders

Stretch

10k base run

6-mile run this morning

Track night...800 warm-up.
Plan was 4 sets of:
200 @ 3k pace + 200 recovery
400 @ 5k
600 @ 5k + 200 recovery
Cut it short, skipped the last 400 and 600.

Afternoon PT: therapist is out to heal my leg by working it to destruction:


8 minutes on eliptical
75 one leg step ups with opposite leg knee raise with 25# KB while on restricted circ machine
75 one leg standing lower and raise (lower good leg down from elevation to floor using only surgery leg) from 16" elevation with recirc machine (sort of like stepping down and standing right back up)
3x15 each leg pistol squats off of 18" box.
3x12 each leg one leg RDL with 25# KB
A whole bunch of agility ladder drills