Day score 6: Very sore in my hamstrings and glutes. Very tired today.
1/7
AM
DU Skill:
A. Speed ladder continuous:
20 seconds speed steps
10 seconds right foot jumps
10 seconds left foot jumps
40 seconds speed
20 sec right foot jumps
20 sec right foot jumps
60 seconds speed
30 sec right foot jumps
30 sec left foot jumps
Rest 60 seconds
x3
B. Accumulate 200-250 DU for quality
These went well. Was able to break the first 150 into three sets of 50.
+
15 min HSW practice
This has been going really well, I was able to walk 15’ today.
+
A. 6-8 sets of complex for quality:
2 ring swings + 1 ring turnover + 1 full RMU
*focus on tight
Sometimes when I swing first I almost am worse at the rmu than when I just go right off the bat. It’s like I get too far out in front or something.
B1. AMRAP-1 false grip ring pullups x5, rest 90 sec
8, 7, 8, 8, 9
B2. Accumulate 6 S.HSPU AFAP x5, rest 90 sec
Z presses 50# – 6,8,8,8,8
C. 15 2-DB seal rows (prone) x4, rest as needed
50#
PM
For 75 min @ under 160BPM
5 min row
5 min ski
5 min bike
5 min run
x3
Jackson’s Training 