Day score: 9. Would be a 10 but my shoulder is still a little achey. Feel very rested and ready to go today.
9/20
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
A1. Rings Pull-up – 3 x AMRAP-3; rest as needed (AMRAP-3 = stopping 3 reps short of faiulre — or when you begin to feel localized fatigue)
6, 5, 5
A2. Wall-facing Shoulder Taps – 3 x AMRAP-3; rest as needed
10, 11, 13
B1. Rings Inversion to Tucked Front Lever Negative – 3 x AMRAP-3; rest as needed
3,4,3
B2. Strict Deficit Pike HSPU 1-2″ -3 x AMRAP-3; rest as needed
*make these as challenging as you can while getting minimum 5 reps p/ set
Used 30” box – 7,9,8
C1. Strict Rings Dip w/ light RTO – 3 x AMRAP-3; rest as needed
10,10,10
C2. False-grip Rings Row – 3 x AMRAP-3; rest as needed
15,9,8
+
Repeat Scap routine from beginning
*RTO= ring turnout
PM
A1. 3 band-resisted clean grip DLs x5, rest as needed
*moderate weight- focus on not letting the bar pull you forward
**set band on rig in front of bar and hook to bar so the band is pulling the bar forward
242 – great drill. I used to do these when I was competing in oly. Was able to keep the bar close for these sets.
A2. 5 FS speed band-resisted front squats @ 50-60% x5, rest as needed
Did these at 185. Felt good harder than I would’ve though they’d feel though!
+
Alt. EMOM 30:
-12 cal row
-8-12 thrusters @ 95#
-30 sec max DU
-10-12 alt DB snatch @ 60#
-150m run
-8-12 STOH @ 95#
This was tough out of nowhere. Rounds 1-3 felt pretty aerobic and then all the sudden I was feeling it right around the 20 minute mark. Round 4 & 5 felt much more like “pain cave” & I was very happy to be finished at the end.
Managed to stay at the top of the rep ranges for almost all sets minus a few of the DB snatch sets.
Focused in the earlier rounds on pulling the bar back down in the thruster for a fast cycle speed.
Run felt great.
Double unders – 35, 45, 44, 38, 35. These are feeling better and I have more confidence in them. I think I was keeping my hands closer & I was more aware of when a trip was coming.
Jackson’s Training 