Day score 7: Feeling great today just a little tired, had to pick Sara up from the airport late last night.
2/4
15 min HSW practice
Cues: Patient kick up, quick/small steps, press into the ground
+
A. 12-15 sets of complex for quality:
1 full RMU + 1 swing to pull
*focus on tight bodyline
These went great today. I realized I haven’t always been actively pulling after I pop my hips and just relying on the kip to get me over. When I’m actively pulling I catch a bit higher and can press out easier.
B. 6.5.4.3 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
:33, :30, :38 (failed set of 3 twice) – seems like every time we do this drill I’m able to hang on until that very last set
C. 10 min practicing/ accumulating S. HSPU
15 today – started with a triple then experimented with quick singles and breaks to see what worked best.
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
12,12,12,12
PM
For 40 min:
5 min row
5 min ski
@sustainable effort- should not be limited by muscular fatigue to hold paces
Best aerobic session I’ve ever had since starting training with you. Felt almost effortless to just keep moving. Ski paces below. Row was around 2:00.
Jackson’s Training 