Day score 7 – calves are a little sore. A little tired as well.
12/4
AM
3 FS @ 32X1 x5, rest 2 min
235 – definitely harder than last week but still moved well. Better squat day than Monday.
*@ 5-10# increase from last week
+
A1. 12-14 2-DB RDLs x3, rest 60 sec
100#
A2. 8-10 2-DB RFE split squats ea x3, rest 60 sec
50#
B1. 12 cyclist squats x3, rest as needed
185#
B2. 6 kneeling isometric hip flexor w/ knee extension ea. x3, rest as needed
+
200m Assault runner x15, Rest 1:1
*strong but sustianable effort
Started with about :42-:45s rounds. Dropped off to :50s. Finished with two :45s rounds. Had a couple outliers around 1:00. My legs got really tired at the end
PM
On a running clock:
0:00-10:00
For time:
3 rope climbs
40 WB @ 20#
40 TTB
3 rope climbs
*rest remainder of time
@10:00-20:00:
Alt. EMOM 10 min @ 75% effort
min 1: 45 sec row
min 2: 45 sec ski
min 3: 45 sec bike
min 4: 45 sec shuttle run (25ft)
@20:00-22:00
Rest
@ 22:00:
For time:
40 alt DB snatch @ 50#
20 K. HSPU
20 2-DB box step overs @ 50# ea
40 K. HSPU
**14 min cap
First part took 7:30. T2B definitely made the second set of reps climbs harder but overall was able to move consistently through this piece. Cardio part was fine just had to hustle in transition. Last part the HSPU felt really good. Had to break up the step overs more than I wanted to. Did the DB snatch in three sets.
Jackson’s Training 