At last, the fruits of all my hard work! This is the first day I haven't had DOMS in the past eight days, don't get me wrong my legs are heavy as anything from squatting yesterday but nothing is acutely sore. This should make training much more efficient over the next two weeks especially where the volume will be increasing. I still think I might get some soreness from single legged squats on Thursday just because of the natural of the high stability movement.
   Tomorrow will be the first low intensity plyo day, multi-jumps and endurance bounding.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Oblique crunch 4x10@65lb's
Seated twists 4x10@33lb's
Leg raises 4x10@20lb's
Abdominal crunches 4x10@170lb's
Incline leg raises 2x10
Standing twists 2x10@33lb's
Incline bench press 4x8@55lb's (8,8,5x, 5x)
Bent-over rows 4x8@55lb's
Physio exercises
2:30 plank (limb lift every 15s)
2:00 side plank (30s, 30s leg up, repeat)
20 push-ups
3 minute bike ride
Static stretching