12/15
AM
2k row progression
2 sets:
Row 1500m @ progressive every 500m:
0-500 @ 2k pace 1:49
500-1000 @ 1 sec faster than 2k pace 1:48
1000-1500 @ 2 sec faster than 2k pace 1:47
-Rest to recovery btw sets-
1:47.9, 1:48.2
+
6 sets:
Row 60 sec @ 6-9 sec faster than 2k pace
-rest 60 sec-
1:42.6 avg, 31 s/m
+
5 min run w/ weighted vest
into
5 min run @ easy cooldown pace
PM
We are doing WICC this weekend as comp prep so take the PM off today
12/8
AM
2k row progression
2 sets:
Row 1250m @ 2k pace or 1 sec faster
-Rest 5-8 min-
1:49.1, 1:51.1 – 5:00 rests – struggled on that 2nd one to keep it at the 2k pace but glad I didn’t give up. This HURT.
+
5 sets, progressive intervals:
Row 20 sec @ 1 sec faster than 2k pace 1;58
Row 20 sec @ 3 sec faster than 2k pace 1:56
Row 20 sec @ hard/finishing effort – like closing out a 2k
Row 2 min @ easy/recovery pace
Rest 1 minute
+
5-10 min run @ cooldown pace
PM
Build to a heavy single of the complex: 1 squat snatch + 2 hang squat snatch
187 – felt good off the floor. Hang was sketch. Built to 205 for a single off the floor after since they felt snappy.
+
Build to a tough 2 squat pull (reset quickly between reps)
Snatch pull -> 325 for 2.
+
A1. 40ft 2-DB OHWL x 4, rest 90 sec
A2. 10 alt bird dogs w/ 2 sec hold at top of ea rep x 4, rest 90 sec
50#, not fun. Hips felt weak like my knees were kinda caving in as I stepped out of each lunge
12/7
3 box squats x 8, rest 2 min
*start @ 75% and build to a tough triple for the day
20” box – built to 405 for 3
+
Every 2 min x 4 sets:
4 RMU
10 WB @ 20#
-rest 2-4 min-
x 2
This went really well except I re opened my tear a bit. Trying to take care of it but just annoyed with it ripping open on these since they’re feeling so good!
+
For time:
6 rope climbs
16 thrusters @ 115#
4 rope climbs
14 thrusters @ 115#
2 rope climbs
12 thrusters @ 115#
Subbed Strict pull-ups for rope climbs 20-15-10 : 7:32 – felt pretty gassed on this. That cut might be having an effect on my ability to sustain. Or I’m just being a wuss
+
Alt EMOM 12 min:
min 1: 55 sec max cal AB
min 2: 60 sec sandbag bearhug hold @ 100#
min 3: Rest
22.5, 22.4, 21.4, 23.5 – this was brutal but fun. Air mill bike
12/6
AM
45 min easy run
10;03 minute mile pace. Hard to see that number when I closer to 8:00 in the summer but I know we’ll get back there.
PM
For time:
3-2-1 Squat snatch
@ 74 / 80 / 84%
165/180/190
-rest 3 min-
x 2-3
:50s , :48s, ;58s – All touch and go
+
A1. 8 TNG DL @ 60-65% x 4, rest 15 sec
A2. 16 burpees to 6″ target AFAP x 4, rest 3 min actively on bike
1:06, 1:05, 1:11, 1:06 – this was ridiculous at the end lol
+
4 sets, each @ sustainable effort:
10 2-DB hang power snatch @ 50# ea
12 CTB
15 Cal AB
18 TTB
-rest 4 min btw sets-
2:43, 4:48, 4:41, 4:25
I absolutely crashed and burned on this. Not sure if I wasn’t able to recover from the burpee deadlift workout. First round I was moving and then came to a screeching halt.
+
Accumulate 60 GHD situps in sets of 20 for time – rest as needed between
12/1
AM
2k row progression
3 sets:
Row 1k @ 2k pace
Rest 3-4 min btw
*no faster- stick to pacing and focus on control
+
12-14 sets:
Row 1 minute @ 2-3 sec faster than avg 2k pace
-rest 1 minute-
*Rest 5-6 min actively on bike halfway
Avg 1:47 – hurt so bad but that rest came at the perfect time and was able to finish strong
+
Run 10-15 min as cooldown
PM
Every 60 sec x 6 sets: 2 TNG power snatch – pick a challenging weight and sustain in
These felt all over the place today but was able to make the final 2 sets very good. 165#
+
EMOM 10 min: 1 power clean – start @ 75% and build to a heavy
Built from 185 to 250 for a power or nah clean haha
+
For time:
30 CTB
30 Burpees to 6″ target
20 CTB
20 BFB
10 CTB
10 BBJO @ 30
Spread out across an Emom
11/30
Every 2 min x 10 sets:
3 RMU
10 WB @ 20#
These went so well until about round 6 when my hand ripped lol. I am so happy with how the rings are feeling though. I’ll try with grips next week
+
Every 2 min x 10 sets:
3 rope climbs
10 alt DB snatch @ 50#
Also went really well. Snatches got hard towards the end
+
2 BS x 6, rest 2-3 min
*start @ 75% and build
Built to 365 which I’m pretty happy with all things considered.
+
Every 6 min x 4 sets:
1000m skierg @ sustainable effort
11/29
AM
40 min easy run
Tough today – side stitch kept me at a 10:00 mile pace most of the run. Walked a bit as well
PM
For time:
3-2-1 Squat snatch
@ 72 / 78 / 82%
165/175/185
-rest 3 min-
x 3
0:54, 0:55, 0:41 – tried touch and go on the last set and it worked out well
+
EMOM 6 min:
3 snatch grip DL @ heavier than last week
255 – felt powerful today
+
EMOM 6 min:
6 snatch grip pendlay row @ 2121
*moderate loading / tempo focus
135 – used straps so it wouldn’t bother my hands. Good weight for starting the progression
+
3 sets, each for time:
20 SHSPU
100ft HSW
-rest 5 min btw sets-
4:04 (slower had to avoid class), 3:13, 3:49 – very happy with my SHSPU on this one!!
+
3 sets, each for time:
20 TTB
15 wall walks
-rest 5 min btw sets-
3:40, 4:03, 4:20 – wall walks were harder as it went on and I just being careful to protect my back. All T2B sets unbroken and quick
11/24
AM
2k row progression (use 2k from WZA as baseline)
RUN 2400m @ moderate pace
We talked about this but am very much out of running shape. Had to walk 3 times in this
+
3 sets:
Row 650 @ avg 2k pace
Rest 2-4 min btw
1:49 pace
+
10 sets:
Row 1 minute @ 1-4 sec avg 500m pace faster than 2k
-rest 1 minute-
*Rest 2-4 min halfway if needed
1:45 pace
PM
Every 90 sec x 6 sets: 4 TNG power snatch – pick a challenging weight and sustain in
I read this wrong and built every set lol – 125,135,145,155,165,175
+
EMOM 10 min: 1 power snatch – start 10# above cycling weight from today and build to 90% effort for the day
175->185->198 (PR!!!)
11/26
AM
5 RFT:
1k C2bike
400m run
22:07 – 4:05, 4:17, 4:35, 4:43, 4:27 – run deteriorated quickly. Tried to push the last round. Also tried starting at a sustainable pace but I may have been over confident lol
PM
1 squat clean + 3 FS x 10, rest 90 sec
*Build between 70-85% of squat clean
Build to 275. Felt really good so attempted 286 (130kg) and nailed it! Went up to 135kg and got spooked. But if I can clean 286 after all that I bet I can clean 300 really soon!
+
6 back rack rear foot elevated split squats ea x 3, rest 1 min btw legs / sets
*mdoerate loading across – no grindy reps
155 – huge difference between my left and right glute. Left was easy, right felt like I couldn’t balance as well.
+
For time:
40-30-20-10
WB
1-DB box step overs @ 50# / 24
11/23
For time:
5-4-3-2-1
RMU
Sandbag clean OTS @ 150#
Skipped due to back
+
For time:
5-4-3-2-1
DL @ 80%
15-12-9-6-3
BFB
5:04 @ 360#. This got hard quick. Deadlift felt a million times heavier when I got back to the round of 4.
+
3 BS x 6, rest 2-3 min
*start @ 70% and build
Build to a solid 345. Very happy with that after no squatting for a while. No knee sleeves either.
+
Every 3 min x 8 sets:
500m skierg @ sustainable effort
Avg: 1:55.5
Jackson’s Training 