Day score: 8. Slept much better tonight. My knee is still slightly bothering me and my traps are sore but overall I feel good.
11/13
AM
A. Build to a heavy OHS @ 2221
245 – missed jerk at 255
B. Build to a heavy 6 push press
195 – some shoulder pain
C1. 10 2-DB incline bench press x3, rest 1 min
55#
C2. 10 single arm DB row ea. x3, rest 1 min
75#
D. EMOM 10 min: 25ft OH yoke carry
*challenging but sustainable weight
25# on each pike, this was fun
E. Accumulate 2 min in a reverse table plank- focus on breathing/ opening up pecs/shoulders
PM
15 min mixed aerobic warmup of your choice
+
Alt. EMOM 15:
-12 cal row
-6-8 BBJO @ 24″
-6-10 2-DB STOH @ 50# ea
+
Alt. EMOM 15:
-12 cal ski
-10 burpees
-10-12 2-DB FS @ 50# ea
+
Alt. EMOM 15:
-10-12 cal bike
-30 sec max DU
-50ft single arm OHWL @ 50#
This was fun! First emom I was able to move really quick through the burpee box jumps. 2nd EMOM was the hardest just from tricep fatigue. 3rd EMOM was frustrating because my dubs were really awful. Literally one set I got like 6 lol. This is a huge problem area for me.
+
20 min self directed upper body movement/ recovery
Jackson’s Training 