Day score 6: Overall feeling of tiredness. No crazy soreness. Just a bit beat up. Shoulders are still tired from Monday I think.
9/11
AM
A. 2 OHS @ 1511 x4, rest 2 min
*all at 90-100% of last week’s heavy
Felt pretty heavy today. Hit 215 for all sets
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
12 all the way across @ 145
C1. 6-10 seated behind the neck snatch grip press x4, rest 1 min
*same weight as last week- goal is to increase total reps
8, 6, 5, 7
Very tough especially the first rep of every set today
C2. AMRAP-1 false grip feet-elevated ring rows x4, rest 1 min
*add 20# weight vest
16, 10, 15, 10
Getting better of holding the false grip rather than hands sliding into neutral
C3. 4-6 2-DB bench press x4, rest 1 min
75 – 6, 6, 6, 6
The next weight up is 100
C4. 50ft seated hand over hand sled pull x4, rest 3 min
*add load by feel- sled should not stop moving for entire 50ft
155
**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
AMRAP 10 min:
5 2-DB Devil’s press @ 50# ea.
10 2-DB Front squats @ 50# ea.
200m run
4+3. This one hurt but I’m actually happy with my score. Forced myself not to walk at all. Only had one time where I slowed down. Dumbbell was unbroken through both movements. Really wanted to end the day before the rest day on a high and I feel like I did.
+
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
Facepulls felt a pinch in my left shoulder. Everything else felt really refreshing to be honest.
Jackson’s Training 