6/11
AM
Alt EMOM 30 min:
min 1: 30 sec max SHSPU
min 2: 12 cal bike
min 3: 30 sec max KHSPU
min 4: 12 cal bike
min 5: Rest
SHSPU 10,7, 7, 6, 5, 4 (10 unbroken!!)
KHSPU 10,14,13,14, 11, 13
PM
A. 2-3 FS @ 22X1 x 4, rest 2-3 min
*all at 100% of heavy
280 – got it done
B. 10 sec isometric front rack hold x 4, rest as needed
*increase loading – building
C. 20 goblet cyclist squats x 3, rest as needed
*50# DB – keep speed high on these- no pause at the top
+
For time:
30-25-20-15
WB
1-DB alt box step ups @ 50# / 24″
10:21 – kept everything unbroken, took a few longer breaks between movements
Jackson’s Training 