Day score 8: Got more sleep. Working my ass off to stay on the right side of the cut line. Really enjoyed these emoms you wrote today!
3/25
**when you have time- add in a 30-45 min run on any 1-2 days this week
Alt. EMOM 10:
-30 sec max hang squat cleans @ 135#
-30 sec max jumping air squats
This one hurt so much! Shot for rounds of 10 on the hang cleans and was able to stay within a rep of that goal for the most part.
Jumping squats I just tried to hang on and burn the whole time and not break. Tough but only broke like twice.
+
Alt. EMOM 10 min:
-30 sec max OHS @ 95#
-30 sec max alt step back lunges @ 95#
*bar in back rack
This one was much easier but hurt more almost because I was so burnt from the first one. 12-15 OHS average and 10 lunges.
+
Trunk Compression:
A. Establish a max time V-up hold with the following requirements:
a) begin in a hollow body position – go into a V-up
b) feet touching
c) knees locked out
d) elbows in contact with knees
*Scale: Bend knees as little as possible to make contact – then hold.
B. V-up hold @ 60% of max time from “B” x4-5, rest as needed
*lower to 50% if needed
Got :08s before flopping forward (you saw video). These are definitely hard but I am excited to have something to put my energy into and conquer during this time.
C. Accumulate 40 tuck-rocks
*elbows stay in contact w/ knees
This is also very very hard lol
D. 30 sec. loaded standing pike stretch x 4, rest as needed
*legs straight
E. 6-8 Hip drag pulses x 4, rest as needed
*legs straight – toes pointed. Shift knees away from and back towards face without toes lifting
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Scap Strength:
A1. 5 prone shoulder extensions x3, rest 1 min
*fight to keep elbows and wrists as close to body as possible
A2. 3 “reps” elbow to hand plank w/ 3 scap push-ups ea. position x3, rest 1 min
*Rep = 3 scap pushups on elbows + 3 scap pushups on hands
*Squeeze glutes
A3. 20 sec wall “W” hold x3, rest 1 min
*Keep full contact w/ wall from hips to head (including elbows and wrists). Retract scaps and hold.
A4. 10 single arm wall-scap pushups ea. x3, erst 1 min
*squeeze glutes- try not to rotate torso. Retract scap fully and then press into wall
Jackson’s Training 