Day score: 8, felt very rested despite a lower hrv that on my better rested days. No carryover fatigues from yesterday.
AM
Jump rope skill:
EMOM 15 min:
1- 30 seconds speed steps
This took a round or two for practice but I was actually able to do a full :30 set towards the end
2- 30 seconds 1-1-2 drill
Struggled with this. Able to do the 1-1-2 no problem, but slowing back down to do a 1 again wasn’t happening
3- 30 seconds single leg single unders (switch feet every 5 reps)
These were challenging. Felt more like a calf strength or plyo issue. Accumulating 5 on one was no problem but switching was tough. Did have a few sets of switching back and forth well though.
**increase to every 90 sec. if fatigue begins to affect quality
+
4 BS @ 3111 x4, rest as needed
*build to a heavy
Built to 325. No problem felt really strong in this today.
+
4 snatch grip DL @ 3111 x4, rest as needed
*focus on lat activation and tension in midback- build to a heavy 4
Felt really really good up to 235. Took a big jump to 265 and failed to keep tension so I stopped after 1.
PM
*goal for both AMRAPs is to move @ sustainable effort- rounds should take the same amount of time. Don’t sprint to finish.
AMRAP 10 min:
12 burpees to 6″ target
200m assault runner
8 BBJO @ 24″
200m assault runner
2+2, calves smoked. The runner made the burpees to a target really challenging. Tried not to break on the BBJO but had to rest for a second after 4 on the 2nd set. Calf madness.
*Rest 4 min
AMRAP 10 min:
20 2-KB DL @ 70# ea.
80ft dball bearhuu carry @ 150#
400m skierg
2+20, moved with intention tried not to go too fast on the erg. Sets of 10 with short rest on the kettlebells. Longer rest on the 3rd set of them though. Had to use an atlas stone for the bear hug carry which was really slippery and hard. Happy to be working with new objects that was really challenging.
Jackson’s Training 