Day score 9: CANT stress enough how great today’s training was. Super rushed because I ended up having to cover classes but I performed at a high level.
12/4
For quality (but time how long this takes):
15 power clean + push jerks @ 185#
1:47 – felt able to attack this one without worrying about failing a rep. Overhead I am much stronger.
+
Row/ Burpee Progression
Segmented stroke drill:
10 strokes arms only (legs extended, 10-15 degree layback- support from core, focus on squeezing the shoulders back)
10 strokes arms and back (hinge at hips, arms hang in tension until layback is achieved, then bend arms and squeeze back)
10 strokes 1/2 slide (half return, arms do not bend and no layback until leg drive is complete, lats should be engaged the whole time)
10 strokes full slide (same as 1/2 but with full return)
x 3 sets
*Rest 1-2 minutes between sets – use this as part of your warm up
+
Alt EMOM 4 min:
min 1: 10 sec row sprint
min 2: 6 BFB AFAP
+
Test: (we will retest this workout so pay attention to what paces you hold on the rower)
For time:
Cal Row
BFB
7:07 – I was just able to move. I was waiting to feel blown up but it never came. Pace held between 13-1200.
Jackson’s Training 