Day score 8: Feeling back to my old self finally. Legs and butt are sore still a bit.
1/17
AM
15 squat snatch @ 165#
*for quality but note how long this takes
3:42 – got to 14 at the 2:50 but missed like 5 times trying to get the last two. Pull was just fatigued. Frustrating a bit but I’ll take the 13 in 3. Original strategy was 1 ever :10. Had to take one :10 off around rep 8 just to keep the form solid.
+
15 power clean and jerks @ 185#
*for quality but note how long this takes
2:19 – last 3 I had to reset before the jerk. The others were touch n go jerk after the clean. Felt good.
+
A. 4-6 bench press x4, rest 2 min
*5-10# increase
200 – 4,5,5,4
B. 4-6 strict press x4, rest 2 min
*5-10# increase
135 – 6,5,5,4
C1. 20 single arm DB OH tricep extensions ea. x3, rest as needed
20#
C2. AMRAP-1 pegboard pullups x3, rest as needed
8,8,8 (we don’t have a pegboard so I did mountain climbers pull-ups)
PM
E5MOM x3:
500m row
20 TTB
10 CTB
*rest remainder of interval
First two sets I had about 1:30 left each round. Toes to bar were solid until about 10 left in the 3rd round. Chest to bar cadence was wonky but I think it’s because we haven’t done them in a while.
+
E5MOM x3:
20 cal echo bike
10 2-DB box step overs @ 50#
30 DU
This one had me hunched over breathing after each interval BUT I was able to attack the bike and go straight into the box step overs and do them unbroken so that’s a big improvement. Dubs went well today really focused on keeping my hand position solid.
+
20 min bike @ moderate effort- shouldn’t create too much leg burn
Jackson’s Training 