Day score 7: Just a little tired today. Felt blah getting going on the day. Shoulders feel fatigued even though we didn’t do any shoulders yesterday?
1/28
15 min HSW practice
Cues: Patient kick up, quick/small steps, press into the ground
Started out slow today. Realized I wasn’t focusing on our cues and once I did I got back to walking big segments. Getting more confident kicking up too.
+
A. 10-12 sets of complex for quality:
1 full RMU + 1 swing to pull
*focus on tight bodyline
Rough day for these today. Got about 6 pretty good sets and then missed a bunch and got in my head. My grips were pissing me off and just kind of threw me for a loop.
B. 5.5.5 Butterfly CTB x4, 90 sec easy on ski erg between sets (damper at 1)
*rest as little as possible in order to maintain UB sets
:24,:26,:30,:30 (missed the very last c2b)
C. 10 min practicing/ accumulating S. HSPU
Started with a set of 3!!!!!! The wide hands helps so much. 15 total mostly in doubles.
D1. 15 2-DB seal rows (prone) x4, rest as needed
D2. AMRAP-2 pike deficit HSPU w/ toes on box x4, rest as needed
*2inch deficit
PM
30 min run @ conversational pace
Ran this in intervals just because my calves were getting really pumped up after 3-4 mins. Other than calves it felt fine.
+
15 min self-directed calf recovery
Jackson’s Training 