PM
Workout 3 test:
Alt EMOM 15 min:
min 1: 40 sec max 2-DB devils press
min 2: 40 sec max BMU
min 3: 40 sec bike @ recovery pace
+
Accumulate, for quality:
25 SHSPU
25 KHSPU
25 2-DB push press
25 2-DB bench press
50 pushups
Stoked that I was able to do a set of SHSPU
Day score 8: I had a ton of energy throughout this simulation which was nice. Wish I could train full time like this because it was a lot of fun
4/24
AM – Longer training day to simulate comp
5 sets:
4 sandbag cleans OTS AFAP
8 cal ski sprint
-rest 2 min easy spin on bike btw sets-
:47, :48, :48, :43, :42 – getting way faster at the bag
+
3 sets:
25 UB WB
-rest 20 sec-
Max UB STOH @ 135#
-rest 4 min btw sets-
15,17,17.5 – told myself I didn’t go hard enough in the first one so I went to failure on the next two
+
A1. 2 clean pulls @ heavy x 4, rest 20 sec
305
A2. 1.1.1 power cleans x 4, rest 2 min
*building each set on power cleans
Build to a very hard 235
PM
2 min AMRAP: BS @ 185# (from ground)
34 – put the bar down at the 1:00 mark
+
For time:
1 mile run
6:49 – PR!
+
20 min self directed recovery work
Day score 7; Just a little sore from those front squads yesterday.
4/21
For quality:
5 squat snatch @ 70%
4 @ 75%
3 @ 80%
2 @ 85%
1 @ 86-92%
These felt really really awesome today. Did everything touch and go up to the single at 196.
+
Event 1 test:
For time:
1200m run
2000m row
50 cal bike
*17 min time cap
16;29 – disappointed in my ability to hang on when it hurts. Backed off like 4 times on the bike. Run was 5:25, row was 7:30ish. I redlined right away in the run according to my HR graph and had to use the row to recover a bit. Struggled pushing on the bike. May be able to dig deeper on game day?
Day score 8: Swelling is coming down in the hand.
4/20
10 min row @ conversational pace
-rest 5 min-
Alt EMOM 10 min:
min 1: 30 sec max RMU
min 2: 30 sec max FS @ 135#
-rest 5 min-
Alt EMOM 10 min:
min 1: 30 sec max KHSPU
min 2: 30 sec max thrusters @ 95#
-rest 5 min-
10 min bike @ conversational pace
Harder than I thought it would be, definitely what I need to work on this year!
FS 14,14,13,13,14
HSPU 15,9,78,7
Thruster 10,9,9,9,10
**did not do RMU due to hand – subbed bent over row @ 135
Day score 8: Feeling fresh other than my hand. Ankle is getting better. On anti-biotics for the hand now.
4/19
AM
10 sets:
20 sec C2bike w/ damper @ 8 / standing – for max cals
-rest 1:40 btw sets-
+
10 min easy spin
PM
Event 2A test
00:00-06:00
– Establish 1RM Complex: Clean + Hang Clean
255 felt really good. Missed the hang on 260. I think with some adrenaline I may be able to hit 265-270. The clean at 260 felt effortless
+
Event 4 test
For Time (10:00 CAP)
– 60 Wall Balls 20#
– 45 T2B
– 30 S2OH 135#
6:12 – broke the wall ball into 4 sets. Originally planned on 3. Toe to bar were ok, a grippier bar at comp will help. S2OH were hard but the breaks in the T2B helped a lot. I can go faster for sure
Day score 7: a little off and ankle is tight
4/16
AM
For 24 min:
3 min run
1 min walk
@ conversational pace
Done ✅
PM
Workout 3 test:
12:00 CAP
1-2-3-4-5-6-7-8-9-10-etc..
– Devil’s Press 50#
– Bar Muscle Ups
– 40 DU (every round)
7 + 26 – DU were hard. I can tell my right ankle isn’t right because my bounding didn’t feel normal. Tripping more often than usual
+
Accumulate, for quality:
20 SHSPU
20 KHSPU
20 2-DB push press
20 2-DB bench press
40 pushups
Done ✅
Day score 8: Ankle is very tight
4/17
Floater workout test:
2:00 CAP
13 cals in 20s
+
3 sets, goal is liner pacing:
600m run
800m row
30 cal bike
-rest 4 min btw sets-
7:44/7:52/7:42
4/14
E2MOM x 6 sets:
8 BS @ 185#
*off ground
Felt good but I can tell this event is going to be challenging
+
A1. 1.1 clean pull @ 110% x 4, rest 60 sec
295
A2. 6 sandbag cleans OTS + 20 sec sandbag hold x 4, rest 3 min
First set of 6 was really rough and then I kinda settled in and got confidence. Averaged around 1;10-1:15 the last 3 sets minus hold. Obviously need to get a bit faster before the comp.
+
4 sets:
16 WB
20 TTB
12 STOH @ 135#
-rest = 3 min easy ski-
1:36/1:42/1:52/2:04
WB & S2OH all unbroken. S2OH got tough real quick. Toes to bar struggled early maybe residual fatigue from all those GHD still or the sandbag
Day score 10
4/13
Alt EMOM 40 min:
min 1: 10-12 cal row
min 2: 10-12 cal ski
min 3: 10-12 cal bike
min 4: 40 DU
Very very very hard. Held myself to 12s which I am super proud of. Had a few bad sets of DU but a lot of good.
Day score 8: Good recovery but pretty sore from Friday and Saturday
4/5
*taper
10-15 min practicing FS HS holds in 4×4 box
Had some good holds
+
Build to a 2RM push press (from rack)
215, failed 225. Tried twice but it was that top end that got stuck. Felt really good building up. Thought I was gonna PR
+
For time:
30 SHSPU
15 RMU
12:33 – this was just the HSPU. A lot of time staring at the wall. Also had to stay out of the classes way during the rings.
+
3 sets, each for time:
20 cal C2bike @ 850 cal p/hr
5 BS @ 70%
3 squat cleans @ 225#
-rest 3 min btw sets
2;20, 2:17, 2:14 – happy with decreasing splits. My quads were lit up after this one. Cleans felt good
Jackson’s Training 