Day score 9: The area around my knees feels a little sore but everything else feels great.
1/3
AM
AMRAP-2 TNG squat snatch @ 80% of last week’s heavy x4, rest 2 min
145- 8,6,7,8 – got me breathing harder than I expected it to. Both times that I got less than eight were because I cut my pull and caught it a little forward.
+
AMRAP-2 TNG squat clean @ 80% of last week’s heavy x3, rest 2 min
185 – 8,9,8 – less out of breath but more of a trap burn
+
A. 6 bench press x4, rest 2 min
*5-10# increase
195#
B. 5-6 strict press x4, rest 2 min
*5-10# increase
130# – heavy today
C1. 20 single arm DB OH tricep extensions ea. x3, rest as needed
C2. AMRAP UB close grip chin ups x3, rest as needed
PM
*all cyclical @ 80% effort- keep high gymnastics focus
AMRAP 10 min:
15 cal Echo bike
15ft HSW
4+15
*rest 5 min
AMRAP 10 min:
15 cal row
10 K.HSPU
*Rest 5 min
4+14
AMRAP 10 min:
15 cal ski
2 rope climbs
4+15, 4+14, 4+15
Really wanted to get back to the gymnastics for the 5th round on the rope climb one but the ski erg and ropes are on complete opposite sides of the gym! HSW were tough after bike but held myself to 5’ increments. HSPU first two rounds were unbroken. Then 7&3 and 6&4. Liked the way they felt. The big rest period in the graph below was because my brain wasn’t on today and I forgot to pull the rope down before starting.
Jackson’s Training 