Sorry I’m a little behind posting these this week. I had a really stressful end of week/weekend.
2/24
AM
30 min C2bike:
1 min damper @ 10 standing – strong but sustianable effort
1 min damper @ 1- RPM over 100
1 min easy recovery
PM
AMRAP 6 min (push hard on this)
6 DL @ 225#
6 BFB
9+6 – hurt but was happy with my performance other than a couple longer than I’d like breaks at the end. The first 4 rounds were done by 2:00 in which might have been a little fast but you said push!
+
On a 60 min running clock: (all erg work @ recoverable pace- think 65-70% effort)
2 min row
25ft HSW
2 min Bike
20 OHS @ 65#
2 min ski
100 speed steps (count every other foot)
2 min row
16 alt pistols (do these to a box stopping you right at parallel w/ a minibad around your knees)
2 min bike
20 power snatch @ 65#
2 min ski
20 STOH @ 65#
(these are weights that have been programmed a lot on CF.com so I want to get touches on cycling them. Castro also has been posting about speed steps
Moved through this and actually enjoyed it if that makes sense. Speed steps got me. Haven’t done these since Massachusetts
Jackson’s Training 