Day score 10: Feeling 100%. Super fresh. Lots of sleep!
3/6
AM
**compare to first time
12 squat snatch @ 195#
*for quality but note how long this takes
7:30 vs 8:14 – despite missing 5/6 of the first attempts and wasting basically 3:00 I still managed to PR my time. I think I rushed the warmup a bit. Once I started finishing my pull I think I made the 11 straight.
+
12 squat cleans @ 225#
*for quality but note how long this takes
+
w/ 20# weight vest:
5 sets:
400m AAR
15 pullups
20 pushups
40 air squats
*rest 3 min easy spin on bike between sets
4:20, 12:05, 20:05, 28:17, 36:19
4:20, 4:45, 5:00, 5:17, 5:02
Run sucked but I never walked, pullups were all unbroken and easy. First 2 sets of pushups were unbroken. Squats SUCKED last three rounds. Probably lost most my time on those.
PM
For time:
15-12-9
Burpee box jumps @ 24″
Alt. DB snatch @ 70#
1-DB OHS @ 70#
*rest 5 min
7:45 – Snatch was the limiter. Had to use 75#
My first set was all over the place. When I got back I was able to do better on the 12 and then unbroken on the 9. OHS were easy. Felt really tired before starting.
For time:
20 cal Row
20 lateral burpees over the rower
1:46 – hurt but was able to hang on and sprint. 1800 cal/hr
Jackson’s Training 