Day score: 8 – feeling pretty good today. Shoulders are little tight.
2/5
AM
2-3 FS x5, rest 2 min
*5-10# increase from last week
290 – 3,3,3,3,3 – these felt really strong today.
+
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# – was able to hit a better position on this today and felt way more of a glute/hamstring pump
+
A1. 12 mini-band glute bridges w/ feet under hips x3
A2. 12 mini-band glute bridges in sumo stance x3
*1st video; https://www.instagram.com/p/BmwtGtUnhn1/?
A3. 12 frog pumps x3
*2nd video
A4. 12 seated clamshells x3
*3rd video
A5. 12 supine clamshells x3
*4th video
A6. 12 seated abductions x3
*last video
Done!
PM
Accumulate 10-12 legless rope climbs for quality
*rest as needed to make sure you get quality reps in
Went better this week but I really want to learn to grab higher on the rope each pull because sometimes they’re really shit small pulls.
+
AMRAP 6 min:
1 rope climb
30 DU
7+14 – wow. Shoulder burn was incredible. Last 90 dubs burned! Only tripped 3 times total! Probably could’ve been a little more aggressive but wasn’t sure if dubs were going to deteriorate so my transitions were purposely slow and calm at first. Sped up after round 4.
+
3 sets:
8 TnG Snatch Grip DL
Rest 60 sec
8 TnG Hang PC/J
Rest 60 sec
8 TnG Hang PS
Rest 60 sec
24 Box Jumps – 24/20″
Rest as needed
**choose a loading that you can maintain UB
Did this at 135 – definitely could’ve done it at 145 next time
+
15 min calf stretching/ foam rolling
Jackson’s Training 