Day score 8: Feeling nice and recovered. Shoulders feel great. Slept well. No complaints.
11/15
Made this day into a double because of the switch up on the qualifier.
20.6 20.6
Reviewed my video with Sara. Other than just not being able to sustain my pace I noticed that I stepped away from the bar and the rig a few times. I also forgot to OHS with a close grip which affected my shoulders. Lost most of my time on the DB snatch. It really blew me up today. Onward!
PM
Handstand Skill Work- 20min practice:
-5 min drills on wall- use this as prep
-5 min walking into wall
-10 min practicing walking on floor
Feeling more controlled when I kick up, now I just need to move my hands at the right pace to walk consistently.
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20 min self-directed practice of movement/ transitions in Iceland qualifier 20.6
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EMOM 8 min:
-30 sec bike @ 85% effort/ 30 sec easy spin
Averaged around 450 watts for the 85%
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20 min easy bike @ comfortable effort
*every 5 min, get off bike and accumulate 10 alt. scorpions
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2-3 Rounds
10 Cobra Press-ups (stretch out abs)
6 Quadruped to Saddle Stretch (open quads)
10 Elevated Cat “”rocks”” (into / out of stretch)
6 Quadruped to Downward Dog (open calves / hams)
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Stimulative Movement
A. Cycle Crossover Symmetry RECOVERY Protocol – 1 Full Cycle
*if no CS Bands, sub for Theraband routine:
B. Sumo Squat to Stand – 2-3 x 6-8; rest as needed (controlled through the full ROM)
C. Rolling Progresisons – 2-3 cycles (work through these by feel)
Overall just excited to get back to regular training !
Jackson’s Training 