A. Progressive plyo flow: x 3, rest as needed (this is different this week)
3 single leg forward jumps ea leg – stick the landing (like a broad jump but 1 leg)
-rest 30 sec-
3 trap bar vertical jumps – reset after each rep
-rest 30 sec-
3 assisted vertical jumps (use the handles of the GHD)
B. Accumulate 35 rebounding box jumps – can start low and build to 24″
+
3 RFT:
10 Thrusters @ 95/65#
10 Bar Facing Burpees
2:33 – this went really well. Was able to be mentally tough and go right from burpees back to thrusters without standing around.
+
3 RFT:
10 power snatch @ 95/65#
10 Bar Facing Burpees
3:36 – got really frustrated with myself after this one. I finished the first two rounds right around 2:00 and then fell apart mentally on the barbell and broke it twice. I need to be more disciplined.
+
Alt EMOM 10 min:
min 1: 1 BOX squat (to parallel)
min 2: 1 DL
*choose a challenging loading for each and sustain across
355 & 365 – I noticed my butt shoots up in the deadlift
+
A1. 10 barbell hip thrusts x 2, rest 30 sec
*heavy
275 – went a little too heavy
A2. 30 banded hip thrusts w/ miniband around knees (1 sec pause at top of each rep) x 2, rest 90 sec
Build to a heavy of the complex: 1 squat snatch + 2 OHS
200 – felt really heavy. Dropped 205 on my neck.
+
2 x 10 sec AB @ 100% – establish max watts
+
Alt Every 90 sec x 12 sets (36 min total)
1:00-1:30: 15 sec AB @ 75% of max watts
1:30-3:00: 10 BFB AFAP (log split times
Every single set was :21 to :22 except the last which was :18 again. I can go faster when I jump instead of step up but I don’t think it’s maintainable if I had a workout like 20.1. pop up
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
Day score 9: Great sleep quality last night. Butt is a little sore.
2/23
3 sets:
1 minute max strict HSPU
..into..
30 sec max seated BB z-press @ 35#
-rest to full recovery-
9&26, 6 & 31, 5 & 35
Body felt heavy today. Tried quick singles on the last rounds
+
A1. 20 cal ski erg @ 1000 cal p/hr or higher x 4, rest 30 sec
A1. 10 low ring pushups x 4, rest 30 sec
A2. 40ft plank walk x 4, rest 30 sec
A3. AMRAP UB kipping HSPU x 4, rest 3 min
14, 12, 12, 9
+
*from DSGN
10 Rounds for Time:
3 Power Clean and Jerk @ 135/95#
3 BFB
3 Bar Muscle Ups
9:03 – my plan was to move smooth and steady. May have rode a little too smooth and steady but almost failed my very last muscle up so maybe it was the perfect speed? My shoulders were extremely fatigued from all the work before
Day score 9: Feeling really good after a deep tissue massage Saturday and full rest day yesterday.
2/22
AM
For 30 min:
90 sec run @ mile pace
1 min run @ easy
90 sec walk
Swapped with Wednesday AM because my calf is still stiff. That C2 one you wrote for Wednesday was hard as f***!!!!!! Surprised me
PM
Plyo prep:
A. Progressive plyo flow: x 3, rest as needed (this is different this week)
3 single leg forward jumps ea leg – stick the landing (like a broad jump but 1 leg)
-rest 30 sec-
3 trap bar vertical jumps – reset after each rep
-rest 30 sec-
3 assisted vertical jumps (use the handles of the GHD)
B. Accumulate 35 rebounding box jumps – can start low and build to 24″
+
EMOM 10 min:
6 BFB + 3 squat snatch @ 135#
Very happy about finishing this one. It was challenging but I stayed touch and go all but one round where I just wanted to see how singles felt. Moved well and was able to keep going despite hurting bad.
+
Alt EMOM 10 min:
min 1: 2 BOX squats (to parallel)
min 2: 2 DL
325 & 355. Deadlift felt super heavy which pissed me off.
*choose a challenging loading for each and sustain across
+
AMRAP 10 min:
50ft unloaded walking lunge
50 DU
20 alt 1-DB OH reverse lunge steps
50 DU
20 alt 1-DB hang CJ
50 DU
2+1 (5’) – once I finished one round I really made it my mission to finish another. Got frustrated when I tripped a bunch of times in one of th double under rounds but the rest were really good. Moved fast through
Day score 3: Super stressful last couple days of the week and very low sleep. Covering for sick coaches at gym and new job. Just hanging in there today.
2/19
AM
For 30 min:
3 min C2bike @ 60 min pace
100 single unders
3 min C2bike
100 speed steps
3 min C2bike
30 sec hollow body rocks
✅
PM
Every 60 sec x 10 sets: 1 squat snatch @ 83-90%
First 5 @ 185, then built to 200
+
AMRAP 6 min:
6 CTB
8 alt 1-DB hang CJ @ 50#
Either 8+7 or 9+7. I lost track on accident. Felt good but hadn’t done DB clean and jerk in so long so I had to get used to them.
+
2 x 10 sec AB @ 100% – establish max watts
1216
+
Alt Every 90 sec x10 sets (30 min total)
1:00-1:30: 15 sec AB @ 75% of max watts
Hard, wanted to quit the whole time but told myself this is when it counts. Pushed the last round beyond what I thought possible! Splits below
Day score 8; A little tired but feeling pretty good
AM
1 min run @ 1 mile pace
1 min run @ recovery pace
1 min walk
x 9-11
PM
1.1 Squat Clean x 5, rest 20 sec between lifts / rest 2 min between sets
*start @ 75% and build to a tough cluster for the day without pushing to failure
Had to work out in the garage today and only have a woman’s bar here. Bottoming out in the squat a lot today which hurts the knee but is probably from the whip on Sara’s bar. Had to call it after 235.
+
Every 3 min x 3 sets:
12 thrusters @ 95#
12 BFB
1:01, :59, :58 – felt good and way better than last week’s metcon
Jackson’s Training 