Day score: 8, felt tired but overall good positive mood and little to no muscle soreness. No tightness.
Front squat- build to a heavy single
295#
Failed 300# but I’m very happy with these today. Depth was really good and legs felt solid.
+
Row Step Test
Row 20 cal @ 1000 cal p/hr pace, Rest 1 min
Row 20 cal @ 1050 cal p/hr pace, Rest 1 min
Row 20 cal @ 1100 cal p/hr pace, Rest 1 min… continue pattern until you are unable to hold pace for the interval
Got 1800, 9 cals into 1850.
To be honest it was harder to not be over the pace than under for the first while. I consistently was 100 cal p/hr higher than I was supposed to be which was annoying
+
10 min quad smashing w/ BB
+
Big-3 core routine
A. McGill Curl-up – 2 sets of (5 x (10sec hold + 5sec rest)) on each side
B. Rotating Elbow Plank – 2 sets of (5 x (10sec left / 5sec middle / 10sec right / 5sec middle)
C. Bird-dog – 2 set of (5 x 10sec hold + 5 sec rest)) on each side
*for A / C complete all reps on one side before the other!
The McGill curl-up gets really hard 😂
Jackson’s Training 