Day score: 5. Not feeling 100% today, just dragging. Lower back is sore and tight.
8/27
AM
Jump rope skill:
EMOM 15 min:
1- 30 seconds speed steps
2- 30 seconds 1-1-2 drill
3- 30 seconds single leg single unders (switch feet every 5 reps)
**increase to every 90 sec. if fatigue begins to affect quality
All 3 of these went better today. The speed steps specifically were clicking really well. The single leg ones were hard on my calves. Still some issues with 1-1-2.
+
3-4 BS @ 3111 x4, rest as needed
*all a@ heaviest load from last week
325 from last week. First two sets I was able to hold strict to the tempo. Last two sets I fell to probably a 2112. Got 3,3,3,4
+
3-4 snatch grip DL @ 3111 x4, rest as needed
*all @ heaviest load from last week
235. Stuck with the tempo well on these.
PM
*goal for AMRAP is to move @ sustainable effort- rounds should take the same amount of time. Don’t sprint to finish.
AMRAP 20 min:
500m assault runner
100ft walking lunge (unloaded)
500m row
30 alt. single arm DB hang squat clean @ 50#
2 + 220m. Hardest part was the runner. Tried to keep a conservative pace around 9km/h. Calves blew up pretty quickly, a little bit of shin splints. Dumbbell felt fine and I was able to cycle sets of 15 with a short break.
Jackson’s Training 