12/11
For quality (but time how long this takes):
15 power clean + push jerks @ 205#
3:42 – much slower than 185 for some reason. Clean just felt noticeably heavier.
+
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
+
4 sets:
20 cal row @ 100 cal p/hr slower than avg test pace
15 cal row @ avg test pace
10 cal row @ avg test pace + 100 cal p/hr
5 cal row @ avg test pace + 200 cal p/hr
-rest 30 sec-
12 BFB AFAP
-rest 5 min between sets-
+
15 min walk or easy bike spin
Jackson’s Training 