Day score – 8: Feeling sore in my traps and quads. Really good quality sleep last night. Wish I could’ve had one more hour.
2/11
15 min HSW practice
Cues: Patient kick up, quick/small steps, press into the ground
Had some really big walks today!
+
A. 15 min practicing RMU DUs
Not as good as Saturday but still hit doubles every time.
B. 6.5.4.3 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
:31, :42 (failed on set of 4), :30, :33
C. 10 min practicing/ accumulating S. HSPU
Got to 18 today and did mostly doubles.
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
PM
AB 7 Seconds @ 100% effort
AB Easy spin 1:23
x5
Max watt 1395
+
2:00 AB @ 200/175 watts
Rest 30 seconds
2:00 AB @250/200 watts
Rest 30 seconds
2:00 AB @300/225 watts
Rest 30 seconds
2:00 AB @350/250 watts
Rest 30 seconds
2:00 AB @400/275 watts
….. continuing until you hit an 85% effort set
Wasn’t really sure how to gauge this one, they honestly all felt pretty hArd. I lasted about a minute at 400 so I stopped there.
+
15 Minute AB – 3-4 steps backwards from the intensity you ended on during the above piece
250-300: this was pretty hard. Maybe I’m just soft since I feel like this is pretty low on the spectrum. But yeah really tough. Held on!
Jackson’s Training 