Notes
I have started tracking calories.... it sucks and I'm overeating as there's tons of food at work. I *need* to get that under control, the goal is still 159 lbs.
I also started on my secondary goal of getting strong again. I had a lot more strength than I thought from just running but I need to remember to include the stuff that keeps me healthy:
eccentric hamstring work (nordics)
eccentric calf work ( calf drops)
1 leg DL
banded shuffles / skaters etc.
banded ankle work
Other stuff to work on:
* Mobility like SAM
* core stuff - Planks, side planks, bird dogs etc.
* handstands, HS pushups, HS walks, fun shit.
* single leg variants: lunges, side lunges, GHM, ATG Split Squat, Bulgarian Split Squat, Pistols
* Other Plyometrics: Box jumps, depth jumps, long jumps, broad jumps, split squat jumps, squat jumps, burpees, clapping pushups.
Beyond that work on getting strong in the squat and dl and getting the clean back above 5x135. Pay attention to how you feel as other stuff like short hill sprints starts working in to not overdo the power work.
For now be sure to keep most of the run, swim & bike z1/2 and get lots of sleep. Strides are good.