Day score 7: Somehow still really score in my posterior chain and quads from 20.4 & now my chest and shoulders are ridiculously sore from the weighted dips 😂
11/5
*single session
10 min jump rope warmup-
Mix of:
Speed steps
1-1-2 drill
single leg single unders (switch feet every 5 reps)
+
EMOM 10 min:
__ DU
*pick a number that feels sustainable
Worst day ever with the dubs. Drills were shit, sets were shit. Did 10-15 per minute and it was pretty much a shit show. Hopefully just fatigue from 20.4
+
3 Sets, each for time:
30 Wallball @ 20#
20cals Row
10 Bar MU
Rest 4min active b/t sets
This was a lot of fun! Kept wall balls unbroken all the way through. BMU unbroken round 1. Split in 2 sets for the other two rounds. They felt great and noticed some carryover from the RMU hip pop.
+
EMOM for 6-8min
Odd – 8-12 CTB
Even – 9 Overhead Squats @ 115#
*AB @ smooth-aerobic pace for remaining time
C2B were good glad we touched on them. Practiced different grips & speeds with the OHS and focused on making sure I got below parallel.
Jackson’s Training 