Jasir · CIF California State Final

LIVE / CIF CALIFORNIA STATE CHAMPIONSHIPS

DGR-01 / JASIR

Last Rep

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Gun

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JASIR

CIF California State Final · Day 2

Gun · 6:30 PM PDT

03 Meet Morning · Breakfast

Sat · 1:00 PM

Meet-Day Breakfast

Healthy breakfast
Breakfast supplements
Breakfast meds
Beet juice (morning of)

Phase 03 Notes · Meet Morning Breakfast

04 Hotel Pre-Check

Phase 04 Notes · Hotel Pre-Check

05 Arrive & Body Work

2:45 PM · 15 min work

3h 45m TO GUN

Tape

Pre-cut strips ready
Athlete seated, calm
Target zones per protocol

3:00 PM · 15 min work

3h 30m TO GUN

Scrape

Calves, quads, glutes
Tool sanitized between zones
Light passes, no bruising work

3:15 PM · 15 min work

3h 15m TO GUN

Massage Gun

Calves, quads, glutes, hip flexors
Flush only, no deep work
Athlete seated or supine

Phase 05 Notes · Arrive & Body Work

06 Beet Juice + Mindset Shift

3:30 PM · 15 min work

3h TO GUN

🔒 Beet Juice + Mindset Shift

Beet juice (hard anchor — exactly 3h before gun)
Light water sips, no chugging
Calm, confident, serious tone set
Mental shift into meet-day focus mode

3:44 PM · 1 min work

2h 46m TO GUN

📊 Body Check #1 — Before Stretches

Set Muscles · Joints · Energy 1–100

Muscles 50

Joints 50

Energy 50

Phase 06 Notes · Beet Juice + Mindset Shift

07 Stretches & Activations

3:45 PM · 30 min work

2h 45m TO GUN

🔒 Bathroom + Stretches & Activations

Empty bladder (official meet bathrooms)
Walking stretches: Standing Scoops, Quad Pulls, Knee Hugs, Man Walks, Walking Scoops, Monster Walks
Floor activations: Flippies, Floppies, Sydneys, Stranger Things, Afternoons, Elephant Walks
KOT: Tib Raises, FHL Calf Raises, KOT Calf Raises, Patrick Steps, ATG Split Squats
Hip openers: Leg Swings F/S, Bird Dogs, Dead Bugs, Pretzel Drops, Man Drops
Hurdle mobility: Big Four, Up Downs, Trail Slides, Hit Cycle Hit

Phase 07 Notes · Stretches & Activations

08 First Nutrition Load

4:00 PM · 15 min work

2h 30m TO GUN

🔒 First Nutrition Load + Motrin

1 sandwich
1 GoGo Squeeze applesauce
1 banana
8 oz beet juice
Motrin (if in protocol)
Seated at camp, chew slowly, no walking
No protein bars, no heavy additions, no new foods

4:14 PM · 1 min work

2h 16m TO GUN

📊 Body Check #2 — Before Form Inspection

Set Muscles · Joints · Energy 1–100

Muscles 50

Joints 50

Energy 50

Phase 08 Notes · First Nutrition Load

09 Form Inspection

4:15 PM · 25 min work

2h 15m TO GUN

Form Inspection — Rising 15s / 20s / 25s

9 chances · no violations
15' @ 30" / 33" / 36"
20' @ 30" / 33" / 36"
25' @ 30" / 33" / 36"
Cue: up-down + forward lean + shin angles
Camp re-check, professional tone (Normatec ready)

4:20 PM · 5 min work

2h 10m TO GUN

🔒 Body Armor (1 full)

Drink the bottle during a rep transition

4:25 PM · 15 min work

2h 5m TO GUN

🔒 Carb Load 1

1 GoGo Squeeze
Premium crackers
Quick intake, mid-drill

4:39 PM · 1 min work

1h 51m TO GUN

📊 Body Check #3 — Before Marching

Set Muscles · Joints · Energy 1–100

Muscles 50

Joints 50

Energy 50

Phase 09 Notes · Form Inspection

10 Marching

4:40 PM · 15 min work

1h 50m TO GUN

Marching Singles

2 yellow hurdles · 25' @ 39"
Cue: up-down + forward lean + shin angles + hit hard

4:55 PM · 5 min work

1h 35m TO GUN

🔒 Glycogen Top-Off + Marching Racers

1 GoGo Squeeze
4–6 Honey Stinger gummies
4 premium crackers
Light Body Armor sips
Then: Marching Racers — 3 yellow hurdles · 25' @ 39"
Cue: + electricity

4:59 PM · 1 min work

1h 31m TO GUN

📊 Body Check #4 — Before Block Starts

Set Muscles · Joints · Energy 1–100

Muscles 50

Joints 50

Energy 50

Phase 10 Notes · Marching

11 Block Starts ABCD

5:00 PM · 15 min work

1h 30m TO GUN

🔒 Red Hydration + 🔒 Baking Soda 1 + BLOCK A

Drink red hydration bottle
Baking soda dose 1
BLOCK START A — rep + setup
Double Knee Start, all @ 39" race height over 2
Rep ends 5:15, then 15-min rest

5:25 PM · 5 min work

1h 5m TO GUN

🔒 Carb Load 2 + 🔒 Baking Soda 2

Carb load 2 (GoGo + crackers)
Baking soda dose 2
Quick intake during A→B rest window

5:30 PM · 10 min work

1h TO GUN

BLOCK B + 🔒 Lactic Buffering Confirmed

BLOCK START B — rep
B spacing 🟰 3' discount 🟰 27' spacing
Lactic buffering confirmed (baking soda complete)
15-min rest before C

5:40 PM · 5 min work

50m TO GUN

🔒 CNS Spark

Energy drink
Quick intake during B→C rest

5:45 PM · 15 min work

45m TO GUN

BLOCK C

BLOCK START C — rep
C spacing 🟰 2' discount 🟰 28' spacing
15-min rest before D

6:00 PM · 1 min work

30m TO GUN

BLOCK D — FINAL REP

BLOCK START D — final rep
D spacing race height 🟰 1' discount 🟰 29' spacing
Walk to staging immediately after

Phase 11 Notes · Block Starts ABCD

12 Walk to Staging

6:01 PM · 19 min work

29m TO GUN

🔒 Walk to Staging + 🔒 Final Sugar Burst

Pre-staging bathroom (final empty)
Final sugar burst — Honey Stinger
Electrolyte top-up — ½ red hydration
Warm layers off
Biofreeze applied + brought to staging
Spikes confirmed and re-checked
Freelap chip OFF
Move to call room — deliberate walk, no sprinting

Phase 12 Notes · Walk to Staging

13 Mental Lock-In

6:20 PM · 10 min work

10m TO GUN

🔒 Mental Lock-In

Box breathing
Full race visualization
Cue stack locked in
Identity-level self-talk — race already rehearsed

Phase 13 Notes · Mental Lock-In

⚡ Cheat Sheet

Race Mindset

Aggression With Grace 😡😇

Look For The Fear 👻👻

Turn Fear Into Excitement 👀👀

Show My Fangs 🧛🏽‍♀️😁

Don't Be Tense 🧘🏾‍♀️💆🏾‍♀️

Cues

Constant Aggression 😡😡

Attack 🔪🔪

Faster. Faster. Faster 💨💨

Thigh to Chest 🦵🦵

Left Left 👟👟

Block Start Cues

A (3ft) — Open. Forward. Down.

B (2ft) — Pump Hands. Elbows in. UpDOWN.

C (1ft) — Thigh to chest over first hurdle. Stay Forward.

Meet Management

1️⃣ Stay really calm 🙂🙂

2️⃣ Make sure I'm breathing 🧘‍♀️🧘‍♀️

3️⃣ Make sure reps are spaced ⏰⏰

4️⃣ Warmup really good and breathe for a while before the gun 🧘‍♂️🧘‍♂️

Final Summary · Race Day Reflection

🏆 Best Races · Visual Reference

Watch your best. Remember the feeling. Then go execute it.

▶ Best Race 1

▶ Best Race 2

▶ Best Race 3

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— STAY DANGEROUS · CIF CALIFORNIA STATE CHAMPIONSHIPS · FRIDAY 6:30 PM —