Day score 7: Not that sore just feeling some fatigue from yesterday’s training.
11/26
AM
DU Skill:
Speed ladder continuous:
20 seconds speed steps
10 seconds right foot jumps
10 seconds left foot jumps
40 seconds speed
20 sec right foot jumps
20 sec right foot jumps
60 seconds speed
30 sec right foot jumps
30 sec left foot jumps
Rest 60 seconds
x3
This went okay. Lots of tripping. Right calf is so much stronger than my left. I could barely jump on the left one. Speed steps got a lot better by third set.
+
15 min HSW practice
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A. AMRAP-2 hip driven ring-turnovers x3, rest as needed
These were better this week but my swing coming off the first of each set is wonky. I’m like coming too forward and then am in front of the rings when I go to pull.
*keep focusing on hips rising higher than knees
**https://youtu.be/zOTO1YJBWFg
B1. AMRAP-1 false grip ring pullups x4, rest 90 sec
8, 7, 7, 8
B2. Accumulate 5 S.HSPU x4, rest 90 sec
Still were hard today, had to break into singles.
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#
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
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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
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Bike 6 min @ 150 watts, nasal breathing only
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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)
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Bike 6 min @ 150 watts, nasal breathing only
Jackson’s Training 