Day score: 4. Very tired today. Feel like I have no energy. Per my macro coach we will be increasing carbs over the next month to match the training!
AM
A. 2 OHS @ 3311 x6, rest 2 min
*increase weight from last week by feel
185 @ the correct snatch width. Left shoulder/side drifts forward as I get fatigued.
B. 8 prone snatch grip seal rows x4, rest 2 min
*heavy-across. Focus on scap/lat activation- increase from last week
C1. 5 seated behind the neck snatch grip press x4, rest 1 min
100#, slow coming off the shoulders
C2. AMRAP-1 false grip feet-elevated ring rows x4, rest 1 min
13, 10, 12, 10
C3. 8 2-DB bench press x4, rest 1 min
75#, big jump because that was the next highest dumbbell after 55#
C4. 50ft seated hand over hand sled pull x4, rest 3 min
*add load by feel- sled should not stop moving for entire 50ft
Couldn’t locate the rope for the sled today. No one knew where it was…
**All C’s target to increase weight from last week
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D. Accumulate 10 side lying shoulder windmills ea.
E. 15 min smashing lats/pecs/triceps
Open gym coach used one of those massage guns on me for 10 minutes after I rolled out for about 10. Hurt but felt good after.
PM
3 RFT:
2 rope climbs
4 wall-walks
6 box jumps @ 30″
6:53. Rope climbs felt solid but gassy. It’s been a while since I’ve been on a rope. Lost my footing once and had to restart halfway up. Shoulders were smoked after this.
+
Scap Series x2 (use a light band)
10 Banded facepulls
10 Rings hinge row
10 Scaption
10 straight arm lat pull down
5 planche lean (feet elevated)
10 T pulls
10 W pulls
10 Y pulls
*https://www.youtube.com/watch?v=Qn6h-uPtub4&t=23s
No issues with this finisher
Jackson’s Training 