Day score: 9. Somehow feel really good despite having a really bad night / lack of sleep due to last night’s events. Highest hrv maybe ever? Shoulders feel really stiff today.
9/13
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
+
Push / Pull Gymnastics Progressions (establish some hold times for future progression)
A1. Rings Hang w/ light RTO – 4 x AMSAP; rest as needed
1:00, :50, 1:00, :45
A2. Wall-facing HS Hold – 4 x AMSAP; rest as needed
1:30, 1;20, 1:19, 1:00
B1. Rings Inverted Iso Hold – 4 x AMSAP; rest as needed
*bottom of the ring row w/ feet elevated and scaps retracted
:24, :37, :33, :27
B2. Rings Support w/ light RTO – 3 x AMSAP; rest as needed
*top of the ring dip
:30, :27, :33, :37
C1. Rings False-grip Lock-off – 4 x AMSAP; rest as needed
*rings touching chest- top of ring chest to ring
:07, :05, :05,
C2. Rings Bottom of Dip Support – 4 x AMSAP; rest as needed
:30, :27, :33, :38
D1. Rings Row Lock Off – 4 x AMSAP; rest as needed
:23, :37, :31, :32
*top of ring row- rings touching chest
D2. Frog Stand Isometric Hold – 4 x AMSAP; rest as needed
Sort of getting better at getting into this position
+
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
**work as close to last week’s heavy as you can
Built to attempting last week’s heavy. Frustrated with these a bit today. I felt like I had way more in the tank on the pull but I couldn’t catch the bar right. I noticed in the video I am definitely letting it crash a bit. My shoulders felt really tight today so maybe that had something to do with it. Overall I’m just disappointed.
B. 3 FS @ 75-85% x4, rest 2 min
*increase loading from last week
+
125kg – 275
These were tough but I fought through them. No belt. Last set was really hard.
4 sets of complex:
8 2-DB power snatch + 8 2-DB alt. leg box step ups
*24″ box. Try to increase by 5# if possible
*Rest to recovery between
55#
:45, :43, :37, :39
+
Alt. EMOM 6 min:
-35 sec max alt single DB squat cleans @ 70#
-35 sec, max alt. single arm DB squat snatch @ 50-60#
75 (no 70# DB) – 6, 7, 9
55 – 11, 9, 13
Getting better with the heavy dumbbell cleans. Also learning to cycle the squat snatch better. Overall happy with this progress
Jackson’s Training 