I promise this is the last two day blog I’ll post lol. With all the COVID stuff going on I have been forgetting to post my results.
3/18
AM
20 min working through compression drills by feel:
*https://www.instagram.com/p/B0RLQk3JX0o/
a) Elbow to knee walk
b) Assisted tucks
c) Assisted pigeon stretch
d) Ostrich walk
e) Standing pike stretch
f) Hip drags
g) Pike leg lifts
+
For time:
50 FS @ 155#
*every break = 10 BFB
“break” = bar leaves the front rack
6:46- started slow trying to get a big set. Took 3 or 4 breaks total. Two big sets to finish.
+
A1. Hip flexion lift off- 10-15 sec ea. x3, rest as needed
A2. Hamstring isometric contraction- 10-20 sec. ea. x3, rest as needed
A3. Hip internal rotation lift off- 10-15 sec ea. x3, rest as needed
PM
Alt. EMOM 10 min:
-2 wall walks
-10 hand release pushups
+
Alt. EMOM 10 min:
-30 sec max strict HSPU
-30 sec max arch body rocks
+
Alt. EMOM 10 min:
-30 sec wall-facing HS hold
-40 sec max hollow body rocks
All set. Went 2-1-1-1-1 on the strict hspu. Hard getting used to the hand placement and kicking up in my hallway
3/20
AM
Alt. EMOM 30:
-8 power snatch @ 95#
-10 lateral burpees over the bar
-8 hang squat cleans @ 95#
-40 DU
-10-15 STOH @ 95#
-10-12 V-ups
Got tough around the 24 minute mark. Abs burned more than I thought they would. Snatch cycling was tough last couple rounds.
PM
15 TNG DL x4, rest 90 sec
*moderate- sustainable weight
275 – became a slow tempo deadlift on the way down because I stayed upstairs lol. Had to barely tap the ground.
+
10 barbell hip thrusts x4, rest 90 sec
*moderate-sustianable weight
275
+
20 sec unilateral barbell farmer’s hold ea. x4, rest as needed
+
12-11-10-9-8-7-6-5-4-3-2-1
Glute bridges
Glute abductions
*if you have a band, use it. If not,, it’ll still burn!
**https://www.instagram.com/p/B9zjwgXDfGv/
This burned a lot! Wow. Used a band. Tried to not stop the whole way through but had to at round 7 for a second
Jackson’s Training 