Day score – 9: Feeling really good. My lower back is a little out of sorts but other than that I feel replenished.
1/24
AM
15 squat snatch @ 175#
*for quality but note how long this takes
3:52 – these felt really good today. Only missed twice. Reps 9 & 15. Probably went for 15 before I should have.
+
15 power clean and jerks @ 195#
*for quality but note how long this takes
2:26 – I can’t believe how good this felt. Didn’t start hurting til rep 10. Shoulders felt great. Need to focus on staying right at the bar.
+
A. 3-5 bench press x4, rest 2 min
*5-10# increase
205 – 4,4,4,4
B. 3-5 strict press x4, rest 2 min
140 – 5,3,4,3 – last rep on last set was the slowest strict press of my entire life
*5-10# increase
C1. 15 lateral DB raises x3, rest as needed
C2. AMRAP-1 pegboard pullups x3, rest as needed
Did the mountain climber pull-ups again.
PM
1 min on/ 1 min off until you achieve total calories:
60 cal Echo bike
2:40
60 cal ski
2:41
This hurt so bad lol, mental battle for sure. Bike was worse
*Rest 15 min easy spin on bike
Every 12 min x 3 rounds @ strong but sustianable effort:
12 lateral burpees over rower
40 cal row
12 lateral burpees over rower
400m run
*rest remainder of interval
Tried to push the tempo on the burpees and row and just stay consistent on the runs. Burpees went better than usual which I was really stoked about
Jackson’s Training 