Day score: 8 despite what my whoop said 🤷🏻♂️ felt pretty rested and energized. Recovery day did me good. Also going to be working from home as soon as next week so it will be nice to be getting 9 hours of sleep again.
8/30
AM
Dynamic Scap Prep
A1. Quadruped Scap CAR’s – 3 x 5 slow / controlled rotations ea direction; rest as needed
A2. Scap Push-ups – 3 x 5 slow / controlled reps; rest as needed (from elbows)
A3. Bar-hanging Scap Pull-ups – 3 x 5 slow / controlled reps; rest as needed
A4. Yoga Push-ups w/ exaggerated scap elevation & protraction – 3 x 5 slow / controlled reps; rest as needed
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**This week- focus on progressing time and quality of holds
Push / Pull Gymnastics Progressions (establish some hold times for future progression)
A1. Rings Hang w/ light RTO – 3 x AMSAP; rest as needed
40, 42, 42
A2. Wall-facing HS Hold – 3 x AMSAP; rest as needed
1:10, 1:00, 1:02
Focused on being more active pressing up this week
B1. Rings Inverted Iso Hold – 3 x AMSAP; rest as needed
*bottom of the ring row w/ feet elevated and scaps retracted
:40, :45, :45
B2. Rings Support w/ light RTO – 3 x AMSAP; rest as needed
*top of the ring dip
:20, :29, :30
C1. Rings False-grip Lock-off – 3 x AMSAP; rest as needed
*rings touching chest- top of ring chest to ring
Tried this from the hanging rings & couldn’t really get it to touch my chest. Held as close as I could
:03, :07, :05
C2. Rings Bottom of Dip Support – 3 x AMSAP; rest as needed
:17, :20, :08
D1. Rings Row Lock Off – 3 x AMSAP; rest as needed
*top of ring row- rings touching chest
:23, :15, :18
D2. Frog Stand Isometric Hold – 3 x AMSAP; rest as needed
This went slightly better until I smashed my face into the floor lol
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Repeat Scap routine from beginning
*RTO= ring turnout
PM
A1. 2 flat-footed clean pulls x5, rest as needed
*re-set at bottom- focus on keeping entire foot on ground during pull
**https://www.youtube.com/watch?v=svDwGrJjpog
***all at heaviest load from last week
285 throughout, used straps (is that okay?)
A2. 2 high hang squat cleans x5, rest as needed
*mark foot position- focus on not jumping backwards
**all at 90-95% of last week’s heavy
Did two sets at 190 and the rest at 195. These felt good. Had to focus on bar not crashing
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EMOM 5 min:
5 2-KB hang power cleans + 5 2-KB STOH
@53# ea.
Was able to rack these better on the STOH than I was last week
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EMOM 5 min:
5 2-DB power snatch + 5 2-DB STOH
@50# ea.
The power snatches hurt my shoulder slightly, not 100% sure what was causing them to be bothered
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AMRAP 1 min: DU
*Rest 45 sec
x4
45, 30, 38, 47
Not as good this week, never got a rhythm and my rope was tangling on my hand somehow
Jackson’s Training 