Assessment Day 2

 Woke up feeling like I didn’t sleep at all. Got 8:15 according to whoop with a 72% recovery so my subjective does not match my objective recovery haha. 

Realized at 6:10pm that today is Monday and not Tuesday but I’m already at the gym so I’m doing it Monday! 


A. Sorensen Hold: AMSAP —> 70” felt more like back was gonna cramp / mild soreness no pain.

B. Standing single leg good morning with knees touching

C. Seiza sit - hope it’s okay my knees are apart! I was able to keep heels together the whole time  felt like I was getting a lot of rotation of my tibias at the very end range  

D. Barefoot caveman squat - rounded my back a lot I think this was part of the movement?

E. Cossack Squat

F. Active straight leg raise
G. Hawaiian Squat 
- this was a fun new challenge 😂  felt like my control of the single leg stance was more limiting than a stretch limitation 

H. Elevated Step Down 

-scarier on my right knee as I have some anterior knee irritation with the end range of knee extension but it didn’t hurt! 

I. Lateral Crossover Step Up 
- felt harder on my right side for sure. 30 inches felt impossible haha 


J. Lateral Crossunder Lunge

-I liked this one! 


Assault Bike 10 seconds finding a max wattage (notate highest wattage hit) 
rest 1:50 
x3 sets 

1: 1015 watts   2:  1014  watts  3: 1078 watts 🥵
+
10min Assault Bike for Max Cals (record HR, avg pace and total cals) 

HR: peak -  161. avg - 144

Avg pace: 32.6 km/hr; was able to maintain about 200-218 watts

Total cals: 90.1

Elbow is a little sore from the push pull on the assault bike. Did a strict pull up today and only felt intense stretch but no pain 


https://youtu.be/IGer1kWpsX4



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