Day score: 7. Biceps are very sore. Shoulders are as well. Definitely feeling the negatives from yesterday. Feel decently recovered though.
9/10
*single session
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 so well today!!!! I was able to do all 3 drills for 30s increments at least once each!!!!!! Felt so good.
+
3 sets of 1 min max DU
*Rest 2 min between sets
60, 48, 59
Dubs were off today. My first set was like 3,2,7 then a big couple sets. Just took a while to get timing. Never had a set bigger than 23 today.
+
2 BS @ 3111 x5, rest as needed
*build to a heavy in 5 sets
Built to 355 and it moved pretty well. I’m guessing if I’d had one more set I could’ve hit 365-370.
+
2 snatch grip DL @ 3111 x5, rest as needed
*build to a heavy in 5 sets
305 with straps
+
Alt. EMOM 15:
-12-15 BFB 14, 12, 12, 12, 12
-12-15 cal row 15, 12, 12, 12, 15
-10-12 cal echo bike 12, 10, 10, 10, 10
Started off well on this one and then hung on with the minimums. Deep in the pain cave by round 4. I figured out that if I just slowed my burpees down slightly it was a much more manageable pace and didn’t have to break them up. The last bike was just sheer willpower to finish because my legs and heart were completely blown. One of the hardest workouts I’ve done in a while.
Jackson’s Training 