Day score: 10. Feeling great today. It’s finally cooling off enough in the house that I felt like I slept through the night!!
9/6
AM
**I’d like to continue to progress this session for 2 more weeks- this will help build up your tissue tolerance for future progressions as well as engrave good positions. Focus on progressing both quality of holds and duration
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
+
Push / Pull Gymnastics Progressions (establish some hold times for future progression)
A1. Rings Hang w/ light RTO – 3 x AMSAP; rest as needed
:45 :48 :40
A2. Wall-facing HS Hold – 3 x AMSAP; rest as needed
1:21, :53, 1:13
B1. Rings Inverted Iso Hold – 3 x AMSAP; rest as needed
*bottom of the ring row w/ feet elevated and scaps retracted
:49, :51, :50
B2. Rings Support w/ light RTO – 3 x AMSAP; rest as needed
*top of the ring dip
:30, :33, :32
C1. Rings False-grip Lock-off – 3 x AMSAP; rest as needed
*rings touching chest- top of ring chest to ring
:10, :07, :07
C2. Rings Bottom of Dip Support – 3 x AMSAP; rest as needed
:25, :25, :23
D1. Rings Row Lock Off – 3 x AMSAP; rest as needed
*top of ring row- rings touching chest
:;15, :23, :25
D2. Frog Stand Isometric Hold – 3 x AMSAP; rest as needed
Still figuring this out
+
Repeat Scap routine from beginning
*RTO= ring turnout
PM
A. 1 slow flat-foot clean pull (5 sec from ground to hip) + 1 squat clean x8, rest as needed
*re-set before clean
**build to a technical heavy over 8 sets
242 – attempted 264
Everything up to 220 felt really really solid. Great bar contact and footwork. Missed the first 242. Came back and made it happen.
I think I could’ve had 264. Maybe should’ve taken a smaller jump. I honestly felt like I was not approaching the bar with confidence. Jumped out of position as well.
B. 3 FS @ 75-85% x4, rest 2 min
+
242, 253, 253, 264
These felt really strong today.
Also just noticed it said 3 not 4. Did 4 at all weights 🤦🏻♂️
4 sets of complex:
8 2-DB power snatch + 8 2-DB alt. leg box step ups
*24″ box. Choose DB weight that you can maintain UB sets with.
*Rest to recovery between
50 – :48, :44, :42, :37
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Alt. EMOM 6 min:
-30 sec max alt single DB squat cleans @ 70#
-30 sec, max alt. single arm DB squat snatch @ 50-60#
75- 8, 1, 6
50- 10, 10, 12
The snatch was really solid.
Cleans were hard to get racked. Especially on the right arm. The set of 1 I lost it behind and kinda tweaked that right elbow. Kinda figured it out on the last set though. Pushed the snatch at the end hard
Jackson’s Training 