Day score: 8. No pain or soreness but didn’t feel super energetic today. Was hard to get going. It’s also just started to get really cold here which I’ve ever experience soooo idk maybe that’s it?
10/4
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 – 4 x AMRAP-3; rest as needed (AMRAP-3 = stopping 3 reps short of faiulre — or when you begin to feel localized fatigue)
1. 8
2. 6
3. 6
4. 6
A2. Wall-facing Shoulder Taps – 4 x AMRAP-3; rest as needed
1. 30 (15 per side)
2. 30
3. 40
4. 40
B1. Rings Inversion to Tucked Front Lever Negative – 4 x AMRAP-3; rest as needed
1. 4
2. 4
3. 4 – negative getting faster
4. 4
B2. Strict Deficit Pike HSPU 1-2″ -4 x AMRAP-3; rest as needed
*make these as challenging as you can while getting minimum 5 reps p/ set
1. 10
2. 10
3. 10
4. 8
C1. Strict Rings Dip w/ light RTO – 4 x AMRAP-3; rest as needed
1. 8
2. 8
3. 8
4. 6
C2. False-grip Rings Row – 4 x AMRAP-3; rest as needed
1. 12
2. 10
3. 14
4. 10
+
Repeat Scap routine from beginning
*RTO= ring turnout
PM
20 min practicing jump rope timing drills:
-Box jump throughs w/ singles:
https://www.youtube.com/watch?v=gt28dZQA6pk&feature=youtu.be
-Box 1-1-2
-4 footwork patterns
-DU practice
Struggled a bit on the footwork patterns but excited to put more time in with them. The rest was good. Wish I had control of the rope like the videos!
+
Alt. EMOM 6 min:
-2 clean pulls @ 20# over clean weight
-1 squat clean
*choose heavy but sustainable loading
*Rest 2 min
x2
(repeat EMOM)
275 & 255, these felt good and snappy today. Elbows were quick.
+
AMRAP-1 2-DB thrusters @ 60-70# ea. x4, rest as needed
65 – only had these or 75 available. Felt okay just weird on the elbows if I broke out of good position.
1. 12
2. 8
3. 13
4. 15
Jackson’s Training 