Day score: 3- Pretty beat up from competing. Been sick since Friday with a head cold that got worse as the weekend went on. Pretty bad headache all day today. Luckily slept in pretty late today.
WZA WOD 1 Repeat – 15:07
Pretty stoked. We talked about it. Big improvement. Ready to be done with these and get back to regular training since it’s looks like we don’t have much of a shot at qualifying. I have so much motivation to continue to get better.
Day score 5: Feeling like I’ve been doing qualifiers all week, go figure 😂
Heavy DT: DNF – Video
Didn’t feel strong today. Redo Friday. You were right about how heavy this one is lol.
Day score 6: Might be getting sick, scratchy throat. Body feeling some strain from the 2k row yesterday.
WZA – WOD 9 – CAP + 12
Lots can be fixed here. Obviously if I can get through the dubs faster I think this one is very finishable. Also, the struggles on the dubs blew up my shoulders making me have to baby set my way through the wall balls. Wondering if it would be smarter to switcharoo with someone better at dubs and take a higher round smaller number one? Ring muscle up technique also got sloppy as I wasn’t at focused as I should have been.
Positives: my heart didn’t blow up for quite a long time!! Felt good through this workout.
Day score 6: Shoulders and quads are still sore from Wod 1 on Saturday. Energy levels are good.
WZA 2: OHS – 257.5
I feel like I have more here but wore myself out getting this overhead. I wasn’t split jerking my first attempts but once I switched over it was way better. Depending on my teammate I may have to get more than 3 later this week.
WZA 4: 2k Row Test – 6:59.9
Very excited about this since I think it’s like a 10s or more PR? Super cool. First 800m felt great. Started to really suck around 1200. Somewhere around 400m left the string from my shorts got caught in the track of the rower so I was trying to pull it out and keep rowing while also being in extreme suck lol. Kicked a little later than I wanted to but still managed to get sub 7. Will not be repeating.
Day score 7: A little tired but no muscle soreness
WZA Team Qualifier 1: Video
16;27 – first three rounds felt okay but last two I was redlining pretty hard and hit a wall.
Not gonna worry about redos til we are done with all of them but id like to watch this one again and right down splits, rest, etc to have a plan of attack for the redo.
Tackling OHS Monday probably and maybe the next workout as well depending on what has come out by then.
Day score 8: Still feeling really good and rested. No muscle soreness
12/6
AM
2 squat snatch @ 75% + 20# x4, rest 3 min
*not TNG but re-set quickly
185 – didn’t feel right warming up but then felt really solid at working weight. No misses until the very last double. These are clicking really well lately.
+
2 squat cleans @ 70%+ 20# x4, rest 3 min
*not TNG but re-set quickly
225 – felt heavier than they should have today but got it done
+
A1. 15 2-DB bench press x3, rest 60 sec
55#
A2. 40-60 sec wall-facing HS hold x3, rest 60 sec
B1. 70ft OH yoke carry x3, rest 60 sec
*add load by feel
B2. AMRAP-2 pike HSPU (toes on box) to 2″ deficit x3, rest 60 sec
13-13-14
PM
For time:
1k ski erg
200ft sandbag bearhug carry @ 150#
*minimum of 50ft UB at a time
2k Air runner
200ft back rack yoke carry w/ 200# loaded on yoke
*minumum of 50ft UB at a time
1k ski erg
20:59 – the actual 150# sandbag is a game changer. Was able to hold it to 2 100’ segments but had to take a big 20-30s break between them. Ski felt great and I was able to increase pace on the final 1k progressively without feeling like I was going to explode.
Day score 7 – calves are a little sore. A little tired as well.
12/4
AM
3 FS @ 32X1 x5, rest 2 min
235 – definitely harder than last week but still moved well. Better squat day than Monday.
*@ 5-10# increase from last week
+
A1. 12-14 2-DB RDLs x3, rest 60 sec
100#
A2. 8-10 2-DB RFE split squats ea x3, rest 60 sec
50#
B1. 12 cyclist squats x3, rest as needed
185#
B2. 6 kneeling isometric hip flexor w/ knee extension ea. x3, rest as needed
+
200m Assault runner x15, Rest 1:1
*strong but sustianable effort
Started with about :42-:45s rounds. Dropped off to :50s. Finished with two :45s rounds. Had a couple outliers around 1:00. My legs got really tired at the end
PM
On a running clock:
0:00-10:00
For time:
3 rope climbs
40 WB @ 20#
40 TTB
3 rope climbs
*rest remainder of time
@10:00-20:00:
Alt. EMOM 10 min @ 75% effort
min 1: 45 sec row
min 2: 45 sec ski
min 3: 45 sec bike
min 4: 45 sec shuttle run (25ft)
@20:00-22:00
Rest
@ 22:00:
For time:
40 alt DB snatch @ 50#
20 K. HSPU
20 2-DB box step overs @ 50# ea
40 K. HSPU
**14 min cap
First part took 7:30. T2B definitely made the second set of reps climbs harder but overall was able to move consistently through this piece. Cardio part was fine just had to hustle in transition. Last part the HSPU felt really good. Had to break up the step overs more than I wanted to. Did the DB snatch in three sets.
Day score: 8. Feeling rested and not sore. Knee is in some pain.
SNOW DAY.
I tried to get to the gym but spun out because the tires on my car are bald so…. did as much of the shoulder stuff that I could at home. Practiced dubs & HSW (very different on a wood floor loll).
Day score 5: Feeling a little low energy which I blame on eating like trash over the holiday.
12/2
AM
5-8 BS @ 3111 x3, rest as needed
*10# increase
325 – these felt really abnormally heavy today. Was only able to squeak out 5-5-6. Held the tempo.
+
5-8 DL @ 3111 x3, rest as needed
*10# increase
345 – these felt really good although it was a little more challenging to keep tempo throughout.
+
E4MOM x4: *AFAP- rest remainder of interval
30 WB @ 20#
10 2-DB box step overs @ 50# ea.
First 3 rounds were about 1:50-2:00. Last one was about 2:30. Harder piece than I thought. Started big on the wall balls but broke to smaller set each consecutive round. ¾ sets of step over were unbroken. Last round 6-4.
PM
3RFT @ 80-85% effort- goal is to sustain pace
600m run
800m row
60 cal echo bike
*4 min rest between rounds
46:20 – this went really well. For the first time on this style workout I was able to hold a constant pace on the bike without letting off. The row sucked until I messed with the damper setting a bit.
Day score 8: Not tired but a little dehydrated and sore.
tttTD
Got through the set of 8 clusters! Spent most of the workout falling around 10’ lol. I did however manage to get three 15’ segments!!! Super proud of that. BMU sets were 7-3 & 5-3. Clusters weren’t hard but I also had tons of rest attempting the clusters.
Jackson’s Training 