Day score – 6: Had to wake up early to take Sara to airport so I’m tired. Left knee is flaring up a bit. Biceps and triceps sore. Also have lost 5lbs so probably need to increase calories a bit to stay in maintenance.
1/29
AM
3-4 FS x5, rest 2 min
*5-10# increase from last week
285 – 4,4,3,3,3 – tough but got through it. Focused on actively thinking on activating glutes as bottom of the rep
+
10-12 2-KB deficit sumo DL x4, rest 90 sec
*stand on 12 in boxes- KBs do not need to reach the ground- go as low as you can while maintaining good spinal mechanics. Big glute contraction to stand up each rep.
70# kettlebells – 12,12,12,12
+
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
+
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
Took bigger breaks between sets and these went a lot better than last week.
+
Accumulate 15 rope climbs w/ legs for quality
*but push tempo more here
Didn’t approach this as aggressively as last week but still pushed the tempo, just focused on better footwork since I messed that up a couple times last week.
+
For time:
7 power snatch @ 135#
7 CJ @ 185#
1;29
*rest 3 min
For time:
7 CJ @ 185#
7 power snatch @ 135#
**1 barbell- add your own weight
1:33 (6:02 total
Jackson’s Training 