Day score: 2 – Really sore this morning in my lower back and hips and parts of my quads lol. Pretty wrecked. Very tired. Not sure why my recovery was so poor today.
11/19
AM
15 min HSW practice
+
A. AMRAP-2 hip driven ring-turnovers x3, rest as needed
Really struggled with these today. I was actually only able to get one total. I think it’s an off day because everything kinda feels like shit.
*keep focusing on hips rising higher than knees
**https://youtu.be/zOTO1YJBWFg
B1. AMRAP-1 false grip ring pullups x4, rest 90 sec
8-5-7-5
B2. Accumulate 7 S.HSPU x4, rest 90 sec
Took me about 25:00 to get through these. No super pleased with how weak they felt but that seems to be today’s trend.
C3. 10 band-resisted pendlay rows x4, rest 90 sec
*focus on scap initiation
135
C4. 6 2-DB shoulder press + 50ft OH walk x4, rest 90 sec
50# – Last set was tough on the walk
+
15 min DU practice
Jump rope was hitting me in the head and wrapping around my right wrist. Not sure what hell is going on with these right now but definitely regressing. Got two or three decent sets of like 15.
PM
Shoulder/ OH movement flow:
Bike 6 min @ 150 watts, nasal breathing only
A1 – Tall kneeling KB halos with rib cage tucked down x 6/direction
*https://www.youtube.com/watch?v=JOekPI9w638
A2 – Supinated grip empty bar overhead presses x 6, slow tempo, full breath cycle overhead
A3 – Half kneeling hip flexor stretch x 30 sec/side (active glute squeeze on down knee, rib cage down, include some rotational twists and overhead side reaches from this position), rest as needed x 4 sets
B1 – 1-arm alternating KB sots press with heels elevated x 4-5/side, rest 90 sec
B2 – Thoracic extensions and rotations from swiss ball support (sternum) x 3 (1 rep = flexion -> extension -> rotate 90 degrees/side -> flexion), rest 90 sec x 4 sets
**video does not show rotations
+
10 min steady movement through this series
Supine grip beat swings on pullup bar x 8-10 sec
KB screwdrivers from supine x 3/position/side
*make sure movement starts w/ scap: https://youtu.be/wu6F72KwiLU
Seal pose, 2 x 10-15 sec, give yourself a double chin and long neck to force extension through t spine
Banded bird dogs x 5/side, neutral spine and chin
+
Bike 6 min @ 150 watts, nasal breathing only
+
10 min steady movement through this series
Alternating sky reaches from squat x 5/side (https://youtu.be/lbozu0DPcYI?t=42s)
Plate squat flow x 3 slow reps (https://www.youtube.com/watch?v=dsfrOzpFGB0)
Butterfly Chest to bar drill on rings x 5-6 reps accumulated (this is the setup, but i want you to do this slower and with a longer body line throughout, goal will be actively pulling yourself through the circular motion while maintaining tension through long body line – https://www.youtube.com/watch?v=wViDqga6lls)
Ice cream makers on pullup bar x 5-6 (do these tucked if needed for more control of motion, extended if able)
+
Bike 6 min @ 150 watts, nasal breathing only
This was a nice long & fun session. It was nice to learn new things. Some of the supinated stuff felt weird on my wrists at first but got better after a set or two. Ice cream makers are hard!
Jackson’s Training 