Day score: 5 – Much more energized today but still really sore. Hips area is really sore, not sure what I did but definitely not 100% today.
11/20
AM
Build to a heavy 3 FS @ 32X1
265#
+
A1. 10 2-DB RDLs x3, rest 60 sec
100#
A2. 6 2-DB RFE split squats ea x3, rest 60 sec
50#
B1. 10 cyclist squats x3, rest as needed
185 – felt good, felt these a little in my calves
B2. 6 kneeling isometric hip flexor w/ knee extension ea. x3, rest as needed
+
200m Assault runner x10, Rest 1:1
*strong but sustianable effort
Averaged :50-:55s with one or two 1:00 and one :43s. Last five rounds were hard and the last two I felt like my legs weren’t going to be able to keep up with what my head was telling them to do if that makes sense lol. But I enjoyed this.
PM
3 rounds:
*cyclical @ 70-75% effort.
500m row
1 legless rope climb from seated
*strict- climb up and down with control. Only go as far up as you know you can control down
500m ski
100ft sandbag bearhug carry @ 150#
500m row
2 rope climbs w/ legs
500m ski
6 sandbag cleans over the yoke @ 150#
*Rest 3 min
15:01, 14:35, 14:47 – The legless did not go so well. Because of the soreness I like couldn’t get my legs to stay static as I tried to climb up. Everything else was alright except I thought I was going higher on the rope than I was on the regular climbs lol. Row pace was 1:50-1:53
Jackson’s Training 