Day score 5: Tired, sore, definitely ready for a rest day.
1/22
AM
4-5 FS x5, rest 2 min
*5-10# increase from last week
275 – 5 across. Feeling stronger in these as well. Last couple reps of last two sets were tough.
+
8-10 clean-grip RDL x4, rest 2 min
*10# increase from last week
305 – these ended up being more like clean deadlifts rather than RDL. May have to go back down to correct
+
A1. 10 mini-band glute bridges w/ feet under hips x3
A2. 10 mini-band glute bridges in sumo stance x3
*1st video; https://www.instagram.com/p/BmwtGtUnhn1/?
A3. 10 frog pumps x3
*2nd video
A4. 10 seated clamshells x3
*3rd video
A5. 10 supine clamshells x3
*4th video
A6. 10 seated abductions x3
*last video
The booty pump from this series was insane 😂
+
10-15 min light calf foam rolling + stretching
PM
Accumulate 8-10 legless rope climbs for quality
*rest as needed to make sure you get quality reps in
These were tough today. My grip was feeling strong but my pull wasn’t. Had to reset a couple times but ultimately got through them.
+
Accumulate 12 rope climbs w/ legs for quality
*but push tempo more here
May have pushed this more aggressively than you wanted to but finished all 12 in 3:02
+
For time:
15 thrusters @ 135#
15 DL @ 135#
15 STOH @ 135#
15 power cleans @ 135#
15 squat snatch @ 135#
6:03 – smooth sailing until the power cleans and snatches. The first snatch especially caught me off guard. Broke thrusters 8-7 just to preserve my shoulders for S2OH. Wanted to hold onto the bar longer for power Clean’s.
Jackson’s Training 