Day score: 8. No soreness just a little tired. Not the best sleep last night.
11/11
AM
20.5 Re-test
224 Tiebreak 9:04
The strategy you gave me worked incredibly well. I felt so much better breathing-wise this time around. Unfortunately my muscle ups did not agree with me 😂. I’m just happy that I was able to keep moving this time. Also, my video cut at 8:13. My friend noticed and started recording off her phone at some point but yeah the video is pretty ruined now…
PM
Recovery Session:
20min Mixed Ergs @ easy recovery pace
Ski/bike for this piece
+
Shoulder Series
A. Foam Roll: Lats / Pecs / Upper-back – 2min each (faster / lighter rolling)
B1. Back To Wall Shoulder Flexion – 2 x 5-6; rest as needed
B2. Yoga Push-up w/ exaggerated Shoulder Flexion – 2 x 5-6; rest as needed
B3. PVC Pass-through w/ progressively more narrow grip – 2 x 3-4; rest as needed
B4. Bar-hanging Scap Circles – 2 x 3-4 ea direction; rest as needed
+
Hip / Knee Series
A. Foam-roll / Release lower-body / hips – 10min
B1. Ankle CAR’s – 2 x 4-5 slow/controlled rotations; rest 30sec
B1. Knee CAR’s – 2 x 4-5 slow/controlled rotations; rest 30sec
B2. Prone Quadruped Hip CAR’s – 2 x 4-5 slow/controlled rotations; rest 30sec
+
Positional Breathing – 2-3 x 10 Breaths in varied positions
-Croc
-Bretzle
-Bretzle 2.0
-Feet Elevated
-Side-lying
-Olympic Wall-squat
Did the breaths, might try incorporating this into some form of a daily routine. Felt really calm after.
Jackson’s Training 