Day score: 8. Feel great today. A little tired and some triceps soreness from the erg but nothing terrible. Out of cbd gummies so sleep has been rough still. Does putting my whoop score benefit or is it irrelevant?
9/4
AM
A. 2 OHS @ 1511 x4, rest 2 min
*build to a technical heavy
235
Came forward onto my toes a bit on the second one. Would’ve maybe gone up if I was more confident getting it overhead.
B. 8-12 prone snatch grip seal rows x4, rest 2 min
*heavy-across. Focus on scap/lat activation- same weight as last week- goal is to increase total reps
12s @ 145 no problem until the last set got tough
C1. 5-8 seated behind the neck snatch grip press x4, rest 1 min
*same weight as last week- goal is to increase total reps
105 – 8, 5, 6, 4
This got way harder after the first loop
C2. AMRAP-1 false grip feet-elevated ring rows x4, rest 1 min
*add 10-15# plate to chest
15 – 10, 13, 11, 14
C3. 6-8 2-DB bench press x4, rest 1 min
75 – 6,8,7, 8
C4. 50ft seated hand over hand sled pull x4, rest 3 min
*add load by feel- sled should not stop moving for entire 50ft
**All C’s target to increase weight from last week
+
D. Accumulate 10 side lying shoulder windmills ea.
E. 15 min smashing lats/pecs/triceps
PM
For time:
WB @ 30#
*40ft walking lunge after each set w/ WB held in bearhug position
6:19
This was gassy. Struggled catching the ball in a good position more than anything. Definitely could use more work with the 30#. Lunges were fine
+
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
Jackson’s Training 