#Morning #Staff Yang Sheng Zhang #TaiChi Yang 10 #Meditation Seated 10mins #Footwork #Shaolin Rooster,Jump,Cross,Triangle,Retreat Steps #JKD #Sinawali Mixed In 1+2 #Keysi Covers

#Morning #MobilityMonday #Achilles 5mins Iso&CalfRaises, 35mins of Fr +Side Splits (Pulse, Low Stance Holds, Stacking Hips, Passive & Active) #GripStrength Banded⚫225lb Gripper 8s+1ArmHangs(Stretch) #Coordination Ball Drills

#FantasyBaseball Ruined Sleep <5hrs but worth it? 🤞#ChaseThePump 10kg Slam ball+Bands. Ladder🟢10(Thrusters+OHSquat). 5(Toss+Slam).3x(1ArmOHLunges+20LSitPullUps+1ArmOHLunge+15WallHSPU).Ladder🟢(50Dips+15WallPullUps+301ArmRows).Ladder🟢(10RvseFly+15(1ArmPushUp)).ArmAccessoryWrk💪

#Achilles Whaaat?! So Good 👍😊 Smashed that last rep and we feeling really good today! Gear shifting reps are really amazing and more than anything my Achilles is so much better! 🤞 Hopefully it continues 👌

#Running #Mobility ReBuild Sprint Mechanics: HeelRolling,Ankling, Switches #Spikes Dragonfly2Elite(Carbon) BuildUps:50,80m Curve. Intensive Tempo:8x150m(Gear Shifting70/80/90%) w/4min rcvy (20.9,20.6,20.1,19.4,19.6,18.9,18.2,17.6s #LetsGo 😳) #Focus Efficiency #CoreWrk

#Morning ☀️ #FlowFriday Animal Flow 8 Movements #Flexibility #Staff Yang Sheng Zhang #TaiChi Yang 10 #Meditation Seated 10mins #Sinawali 1s+2s #JKD Lead Guard Wrk #PullUps 3x10 Leaping Wall

#Note2Self OMG 😳 Almost went to sleep on that last rep... Been over 2-3mnths since I've done any lactic work, due to Achilles. No issues, and felt actually really great 😃. But no Special Endurance for the 400... Hopefully Achilles responds well and we can continue! 🤞👌

#Running #Mobility ReBuilding Sprint Mechanics:Dribbles,Str8Legs,Switches 🌞😎 #WarmUp BuildUps: 50,100,150,200,250m #Lactic: 3x300m w/10min rcvy (43.0,42.5,42.0s) #NiteNite 🥱🤢#Spikes Dragonfly2Elite(Carbon) #Achilles Significantly Better 👍#CoreWrk

#Morning #Staff Yang Sheng Zhang #TaiChi Yang 10 #Meditation Seated 10mins #Footwork #Shaolin Rooster,Jump,Cross,Triangle,Retreat Steps #JKD #Sinawali Mixed In 1+2 #Keysi Covers

#Morning #MobilityMonday #Achilles 5mins Iso&CalfRaises, 35mins of Fr +Side Splits (Pulse, Low Stance Holds, Stacking Hips, Passive & Active) #GripStrength Banded⚫225lb Gripper 8s+1ArmHangs(Stretch)

#Note2Self #Gainz Up a Band tho on less reps but still HUGE difference 💪😎. Rest Times slightly less as well, as didn't feel the need to recovery as long! 🤙

#Sunday ☀️😎#Sandbag 80lbs+Bands #Strength #Ladder 3🟢Snatch2OHSquat,3🟣PClean2OHPress,5🟢POWERClean.3x20(ShoulderLungeRoosterWalk+LSitPullUp+SLRW+WallHSPU),3x15(SBRow+RopeLowRow+30RopeDip),3x12(🟢RvseFly+1ArmPushUp).3x9(Dragonflag+HSShapes).🟢ArmIsoHolds

#Note2Self #Achilles Felt Better 👍, but didn't like push off so rolling starts only. Getting that volume and endurance in, and loving the warmer weather today 🌞. Switched to flats on 100s to save legs, but just get that leg turnover in.

#Running ☀️😎 #Mobility #RPR Breathe Wrk.ReBuilding Sprint Mechanics:Dribbles,Str8Legs,Switches #Spikes DragonFly2Elite(Carbon) #SpEndurance Pyramid CutDowns 4x200m w/200m rcvy(36.1,32.2,29.0,27.8s).3x150m w/250m rcvy(19.1,18.4,18.34s).2x100m(#Flats 13.3,12.9s) #CoreWrk

#Morning ☀️ #FlowFriday Animal Flow 8 Movements #Flexibility #Staff Yang Sheng Zhang #TaiChi Yang 10 #Meditation Seated 10mins #Sinawali 1s+2s #JKD Lead Guard Wrk #PullUps 3x10 Leaping Wall

#Running #Mobility ReBuilding Sprint Mechanics:Dribbles,Str8Legs,Switches #Chilly 17c 💨 #WarmUp BuildUps: 50,70,100,150,200m CutDowns: 4x200m w/5min rcvy (30.9,29.4,28.2,27.1s) #Achilles Didn't like the cold... #Spikes Dragonfly2Elite(Carbon) #CoreWrk #Easy 400 in/outs

#Morning #MobilityMonday #Achilles 10mins Iso&CalfRaises, 30mins of Fr +Side Splits (Pulse, Low Stance Holds, Stacking Hips, Passive & Active) #GripStrength Banded🔴225lb Gripper 8s+1Hand-HandstandWallHolds

#Sunday ☀️😎#Sandbag 80lbs+Bands #Strength #Ladder 5🟣Snatch2OHSquat,5⚫PClean2OHPress,5🟢POWERClean.3x20(ShoulderLungeRoosterWalk+LSitPullUp+SLRW+WallHSPU),3x15(SBRow+RopeLowRow+30RopeDip),3x10(🟢RvseFly+1ArmPushUp).3x8(Dragonflag+HSShapes).🟢ArmIsoHolds

#Running ReBuild Sprint Mechanics: HeelRolling,Ankling, Switches #Spikes Dragonfly2Elite(Carbon):5x(50->80m Curve(BuildUp).3x150m(Gear Shifting70/80/90%)(19.9,19.0,17.9),1x100m(12.19s) #LetsGo 💪👌 #Focus Transition Speed #CoreWrk

#Morning #FlowFriday Animal Flow 8 Movements #Flexibility #Staff Yang Sheng Zhang #TaiChi Yang 10 #Meditation Seated 15mins #Shaolin Footwork & Movements #JKD Lead Guard Wrk #PullUps 3x10 Leaping Wall