Day score: Feeling good both days. Left knee is a little irritated. Wednesday I still had a little fran lung from testing the workout Tuesday.
3/10
AM
Regional Linda- Kinda
10-9-8-7-6-5-4-3-2-1 Reps for time
DL @ 275
Bench press @ 165
Squat clean @ 135
21:29 – Started off conservative and steady. Deadlifts were the limiter. Picked up the pace around round 6. Full touch n go at round 3 and on. This was tough, definitely need to continue our strength work!
+
4 sets for quality:
– 30 sec side plank ea.
– 10 single leg glute bridges ea. w/ miniband around knees
– AMSAP bent knee Lsit hold hanging from bar
– 15 loaded straight legged lateral banded walk steps ea way
*40-45# DB- brace!
**https://youtu.be/zVDma2gzy5U
PM
For time @ sprint effort:
20 cal AB
20 cal row
20 cal ski
20 BFB
+
30 min easy bike
Replaced this with the rope climb WCC workout. 2:58. Sick.
3/11
AM
AB 7 Seconds @ 100% effort
AB Easy spin 1:23
x2-3
*establish max watts
+
For 45 min or until failure:
Every 90 sec:
15 sec AB @ 75% of max watts
**if you fail to maintain wattage, easy spin on AB for remainder of 45 min
Got to 20/30 this time!!
PM
20 min HSW practice
Took a while to warm up and get comfortable today. Walking on the turf was very different than regular mats.
+
Accumulate 20-30 S. HSPU for quality
Done! Felt strong today.
+
Alt. EMOM 15:
-10 K. HSPU
-10-15 TTB
-1 LLRC
*rest 3 min
EMOM 4 min:
2 rope climbs w/ legs
This all went pretty well. All movements unbroken. HSPU never felt tired
Jackson’s Training 