Day score: 7. Calves feel a lot better today. Upper back and posterior chain are slightly sore. Feeling rested.
AM
Accumulate 21-27 RMU in sets of 3 for quality
*focus on hips rising higher than knees
You saw the instagram video, felt like I made a big stride in the hip pop today. Knees still break when I got fatigued but happy with today’s progress.
+
A. EMOM 10 min: 5 CTB + 1 Squat snatch
*build to a mod-heavy by minute 10
115-135-145-155-165-175-185-195-200-205x
B. 2 push press x5, rest 2 min
*load increase
215x (made 1) – 205 – 210 – 215x – 205 – 205
Tried the increase today but couldn’t get it, felt very heavy today
C. AMRAP-2 2-DB bench press @ 70# ea. x3, rest 90 sec.
8 – 7 – 7 @ 75 (no 70s)
D. Accumulate 2 min in a reverse table plank- focus on breathing/ opening up pecs/shoulders
PM
15 min mixed aerobic warmup of your choice
+
2 sets, each at strong but not maximal effort:
25 cal row
25 WB @ 20/14#
25 cal row
*Rest 3 min between sets
Reminded me of 19.1, went slower on the row on the second interval and it paid off on the wall balls. Tried to go unbroken
+
2 sets, each at strong but not maximal effort:
20 cal ski
15 K.HSPU
20 cal ski
*Rest 3 min between sets
Broke up the HSPU into 5s on the second interval and got almost 30s faster. Went 8-3-4 on the first one
+
20 min self directed upper body movement/ recovery
Jackson’s Training 