Day score: 7. Glutes are prettt sore today but that’s about it. Good nights rest. Some stress from work the past couple days but nothing crazy.
10/15
AM
3 BS x5, rest 2 min
*heavy- across
335-335-335-345-345
Felt great today
+
5 sumo DL x5, rest 2 min
*heavy-across
315 across
+
4 sets- goal is linear splits
500m row
100ft sandbag bear hug carry @ 150#
10 2-DB STOH @ 50# ea.
10 sandbag bear hug squats @ 150#
10 2-DB power cleans @ 50# ea.
*Rest 3 min
23:23 – Really tried to push this one to see what would happen. Pleasantly surprised, row pace stayed around 1:45-1:49. Last two rounds it dipped into 1:55 towards the middle of the sets but came back up. Hugs weren’t an issue other than the sandbag being misshapen. The cleans hurt the most honestly. Splits below.
PM
10 min jump rope warmup-
Mix of:
Speed steps
1-1-2 drill
single leg single unders (switch feet every 5 reps)
+
Accumulate 150-200 DU for quality
Not terrible once I found a rhythm but started off rocky
+
For 30 min @ sustainable effort:
1k ski
1k run
Got 3k ski & 2400m run, ill put the last ski pace below. First run sucked but the second run I got into a groove and ran pretty briskly (for me) the whole way! Really tried to focus on big breaths and that helped a lot.
Skis were: 4:14, 4:10, 4:12
Jackson’s Training 