4/3
For time:
3-2-1 Squat snatch @ 135 / 155 / 185#
1:30, 1:29, 1:22 – felt good. Just need to get quicker switching weights.
x 3
*rest to recovery between sets – 1 bar, load your own weight
+
3 FS x 3, rest as needed
*building to a heavy 3 w/out pushing to failure
275#
+
Alt EMOM 10 min:
min 1: 5 TNG DL @ heavy
min 2: 2 rope climbs
315
+
Alt EMOM 10 min:
min 1: 50ft 2-DB FRWL
min 2: 4-5 2-DB Devil’s press
50’s
+
Alt EMOM 10 min:
min 1: 50 DU
min 2: 8 2-DB box step overs
50’s
Day score 8
4/2
AM
For 20 min @ sustainable pacing:
1k C2bike
500m row
PM
*from DSGN
(But I switched the order of the metcons and changed some movements around)
5 Rounds for Time:
7 Kipping HSPUs
3 Ring Muscle Ups
Rest 3 min
3 Rounds for Time:
15 Bench 135/95#
21 Toes to Bar
50′ HSW
Rest 3 min
4 Rounds for Time:
9 BFB
12 Hang Power Snatch @ 75/55#
15 CTB Pull-ups
5:17/ 11:13 / 14:20 – I blew out my triceps in the first WOD and then struggled on the second two. I was stoked to not take FOREVER on the first one but then struggled bad on the bench. Side note was someone stole my grips so I had to use some crap ones which slowed me down a lot.
3/23
A1. 5 BS @ 65% x 3, rest as needed
*positional focus
265
A2. 10 OHS @ 95# x 3, rest as needed
*speed / standards focus
A3. 50ft ostrich walk x 3, rest as needed
A4. 10 alt hang DB squat snatch x 3, rest as needed
*positional focus
75#
+
Every 4 min 4 sets:
Odd sets:
10 CTB
10 box jump overs
10 KHSPU
Even Sets:
12 TTB
10 STOH @ 115#
8 cal row
Moved well through these pieces.
+
10 min easy bike
3/24
Optional AM- 30 min easy spin on C2bike
PM
15 min mixed aerobic warmup
(row/bike/run/dynamic stretching)
+
1.1.1 Squat clean x 3, rest 10 sec between lifts / rest 2 min btw sets
*moderate loading – build each set but cap at 80% effort for the day
245 – felt good
+
EMOM 6 min: 1 split jerk @ mod-heavy
*off rack
245 – felt awesome!
+
2 FS x 3, rest as needed
*all at 80% EFFORT for the day
245
+
3 RFT:
7/5 Cal AB
7 FS @ 95/65#
7 STOH @ 95/65#
7 box jump overs @ 24/20″
I accidentally did 4 rounds – 5:30.
I think the 3 round mark was around 4:10
+
Spend 10 min re-prepping the OHS position you created earlier- get back to the ‘prettiest’ rep you can
Day score 7s: Not sleeping well and stressed out but dealing with it
3/16
A. EMOM 8 min: 2 TNG power clean
*start moderate and build every 2 min to about 85% EFFORT for the day
Finished at 215
B. 3 FS x 4, rest 2 min
*start @ 75% and build each set, to about 85% EFFORT for the day
245 to 255 – underestimated how much I’d lost on my squat so this felt really heavy.
C. 3 hand release DL x 4, rest 2 min
*start @ 75% and build each set, to about 85% EFFORT for the day
365 – slow
+
4 sets: *goal is sustainable pacing
20 cal row
10 hang squat cleans @ 95#
10 BFB
8 CTB
8 TTB
-rest 2 min between sets-
2:52, 2:46, 3:04, 2:53 – felt good and was able to go straight into the T2B from the C2B. Also pushed the burpees well.
+
D. Bent Over Thumbs Up Reverse Flys w/ Plates in hand: 10 reps @ 2020 x 3 sets; on the 90 seconds
3/17
1 power snatch + 1 hang power snatch + 1 OHS x 5, rest 90 sec
*60-65%
135 – felt off but whatever
+
EMOM 12 min:
1- 6 BBJO 24″”
2- 8-10 box jump overs 24″
3- 8 thrusters @ 95#
4- Rest
Felt great
+
For time:
12-10-8
Alt DB Snatch @ 50#
KHSPU
2:26 – felt easy but I definitely want to improve how fast I kip out of the bottom. I always “reload” instead of just kicking back up immediately like the big guns do.
+
10 min easy bike
+
A1. 40 sec thread the needle stretch ea x 3, rest as needed
A2. 40 sec loaded compression stretch x 3, rest as needed
Day score 7: Pretty mentally drained from my L2
21.1 Repeat
Much happier with this attempt other than a few nervous no reps in the beginning lol
Day score 9: Feeling much better today. Also just got my first vaccine shot.
3/9
5 min playing with Freestanding HS holds
Was able to hold one without my hands moving for 10s!!!! Had a bunch of ones where I was able to stay up in the box for a while.
+
6-8min EMOM:
Odd: 12 Db Snatch alternating arms @ 50#
Even: 10 BFB
+
6-8min EMOM:
Odd: 12 1- DB Box Step Overs @ 50#
Even: 6 burpee box jumps
+
6-8min EMOM:
Odd: 50 DU
Even: 6-8 K HSPUs
All of the EMOMs felt really good
+
15-20 min easy bike
Day score 4: Woke up and felt good in my AM session but the day took a toll on me and idk I just felt exhausted this afternoon. Can’t tell if it’s stress or not eating enough
AM
Movement Flow:
Alt EMOM 16 min @ 75% effort
min 1: 30 sec Bike
min 2: 30 sec Row
+
(Spend 20-30 min on these)
(1) open up your hips
-#1 target are hip flexors and quads — we want to do it DYNAMICALLY, so we’re not trying to hold any stretches, but rather move into and out of them smoothly ideas here:
a. dynamic lunges w/ a slight hip-flexor stretch bias
b. dynamic couch stretch (working into and out of the quad stretch — keep it mild)
c. standing psoas / hipflexor stretch (stand w/ your trailing leg leaned against your bed or a box and lean into the bed to stretch the hip-flexor / psoas of the trailing leg)
(2) get your spine moving
-cat-cow slow-controlled joint movement (do LOTS of these)
-quadruped thoracic rotations (lots of these)
-quadruped frog rocks (lots of these, slow and controlled)
-neck rotations
(3) get your glutes working
-miniband monster walks
-side lying clams
-glute bridges w/ miniband on knees
-bird dogs (lots and lots of these!)
Done done done!
PM
2RFT:
75 DU
15 power snatch @ 75#
15 CTB
6:03 – today must be an off day because I did terrible on this. Tripped a ton on the dubs. Couldn’t manage HR well. Only thing I did right was break to manage grip fatigue. Pissed.
+
E2MOM x 4 sets:
2 FS @ mod-heavy across
265 – felt very good for not squatting often
+
E2MOM x 4 sets:
2 TNG DL + 2 singles @ 70-80%
355 – idk why I have such a hard time deadlifting! Never seems to get beitter
TTTtd
8+9
HR and du were the only issues. Pistols were slower than my friends
3/5
AM
OFF
PM
AMRAP 2 min:
Squat snatch @ 155#
-rest 2 min-
x 2
17,13
+
AMRAP 2 min:
CJ @ 185# (any style)
-rest 2 min-
x 2
15, 13
+
2 x 10 sec AB @ 100% – establish max watts
1028
+
Alt Every 90 sec x 15 sets (30 min total)
0:00-1:30: 15 sec AB @ 75% of max watts
1:30-3:00: 15 sec sled push @ heavy / grinding weight
Hard but felt like I could’ve kept going. Also realized that 15 sets makes this 45 minutes not 30 so I stopped at 30
+
20 min mixed cooldown – easy cyclical / movement work / light foam rolling / banded joint distractions
Day score 7: Felt pretty lethargic today. Shoulders were smoked from Tuesdsy
3/3
AM
10 min easy C2bike
…
A1. Tibalis Raise; 15-25 reps x 2-3 sets; rest 30 seconds – https://youtu.be/gNS_QjGAs_k
A2. FHL Calf Raise; 15-25 reps x 2-3 sets; rest 30 seconds – https://youtu.be/BWedccP0o_U
A3. Knee Over Toe Calf Raise; 15-25 reps x 2-3 sets; rest 30 seconds – https://youtu.be/m1aMq9W-jDo
A4. Patrick Step-up; 15-25 x 2-3 sets; rest 30 seconds – https://youtu.be/lTktLtISKek
B. ATG Split Squat; 5 reps/leg x 3-4 sets; rest 30 seconds bw sides – https://youtu.be/WHHI9l8Zp40
C. Knee over Toe Squat; 5 reps x 5 sets; rest 30 seconds bw sets – https://youtu.be/cDobK6aHQOs
…
10 min easy C2bike
PM
Every 30 sec x 10 sets:
1 squat snatch @ 70-75%
165 – no misses felt real good
+
Every 30 sec x 10 sets:
1 CJ @ 70-75%
205 – felt super heavy but no misses
+
For 20 min:
1min Row @ easy/nasal breathing effort
100′ Heavy Farmers Carry – tough but unbroken
1min Bike @ easy/nasal breathing effort
30 Sec Hollow Rock
5+farmers carry
+
Every 90 sec x 6-8 sets: 10 sec AB for max watts
1401 max, splits below
Jackson’s Training 