Day score: 1. Lots of pain in my shoulders while I slept and still upon waking. Really sore in the legs and lower back.
9/18
AM
BMU Skill:
20-30 min progressing through drills:
1. Jump to bar
2. Jump to bar + straight arm pull down
3. Jump to bar + straight arm pull down + knee drive
4. Full BMU (focus on maintaining the progression of movements you just worked on)
All the drills went great and I was able to do 10 unbroken on the full bmu part. The leg drive really helps I don’t know if I’d been using that as effectively before now
https://www.instagram.com/p/BxumyRngJR2/
+
A. 1 hang squat snatch + 1 squat snatch + 1 OHS: Build to a heavy
Built to 80 kilos. Made the hang at 84 but missed the full. Made the hang at 87 but again missed the full. In the video it looks like I’m just not snapping into the overhead position. My shoulders were really hurting by this point.
B. 5 push press x5, rest 2 min
*heavy- across
Did two sets of this at 175 and had to call the session. My shoulders felt like pins and needles. I’m going to get some deep tissue work done ASAP.
C. 2 bench press x5, rest 2 min
*heavy-across
D. Accumulate 2 min in a reverse table plank- focus on breathing/ opening up pecs/shoulders
PM
15 min mixed aerobic warmup of your choice
+
3 sets:
200m run
10 CTB
200m run
10 kipping HSPU
200m run
20 TTB
200m run
10 burpee box jump overs @ 30″
*4 min rest between sets
**run @ cruise pace while keeping focus on gymnastics quality
7:53, 8:20, 8:06
Hardest part was the burpees by far.
Runs took me about a minute ish on the assault runner.
Handstand push-ups were great, all sets unbroken. No shoulder pain.
C2B were also unbroken but my timing felt really off and it took a few reps to settle in.
T2B felt really strong. All unbroken sets of 10 except the last 10 of the 20 on the final round which were 3-7. Just felt myself sliding on the bar and wanted to re adjust.
Overall good workout. Feeling more cardiovascular fit 🤷🏻♂️
Jackson’s Training 