Day score 6: My glutes and lower back are pretty sore/stiff. Definitely not operating at 100% today.
1/21
15 min HSW practice
Cues: Patient kick up, quick/small steps, press into the ground
Lots of 10-15’ segments. A couple 20’. Just a couple times where I stepped too soon before my body was in the right spot.
+
A. 10-12 sets of complex for quality:
1 full RMU + 1 swing to pull
*focus on tight bodyline
Sort of struggled with these today? Just weren’t consistent. Some I felt good about, some not so much. Focused on really aggressive hips as well as the bodyline stuff.
B. 5.5.5 Butterfly CTB x3, 90 sec easy on ski erg between sets (damper at 1)
*rest as little as possible in order to maintain UB sets
These went really well. My rest was just stepping one foot back, rubbing my grips together and hopping back on the bar each time. Last 5 reps of the final set Id say weren’t the prettiest form wise.
C. 10 min practicing/ accumualating S. HSPU
These went amazing today! Lots of singles!!!! The hand placement helped a lot I think. Didn’t push my luck going for doubles but may have been able to. Also made sure my butt didn’t touch coming up.
D1. 15 2-DB seal rows (prone) x4, rest as needed
55#
D2. AMRAP-2 pike deficit HSPU w/ toes on box x4, rest as needed
*2inch deficit
45# plates- 11,11,9,11
PM
For 90 min @ under 160BPM
10 min row
10 min ski
10 min bike
10 min run
10 min row
10 min ski
10 min bike
10 min run
10 min of whichever one you want to do again
Can’t believe I finished this. So mentally tough to just keep going, had to convince myself not to stop a couple times. Last 10 minutes I felt like I had no energy left despite drinking some carbs at minute 40. Proud of myself for this one.
Jackson’s Training 