Day score 5: Really tired today. Managed 8 hours of sleep. My commute to work is like an hour each way so I just have to spend more time mobilizing to feel good.
4/1
Alt. EMOM 10:
-30 sec max hang squat cleans @ 155#
-30 sec weighted wall-sit (25# on lap)
+
Alt. EMOM 10 min:
-30 sec max OHS @ 115#
-30 sec max alt jumping lunges (unloaded)
+
Another great couple emoms. The wall sit was so hard. I tried to start the emom with dumbbells just because I didn’t want to bring the barbell all the way downstairs but I stopped and went and got it lol. Averaged 8-10 cleans. Overhead squats I was getting more between 14-16.
Trunk Compression:
A. V-up hold @ 65% of max time from “B” x4-5, rest as needed
*lower to 55% if needed
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.
Started with the scale option today and then worked back to Rx. Out of nowhere I got into a good position and managed to hold a 15s hold!!!
B. Accumulate 50 tuck-rocks
*elbows stay in contact w/ knees
These are such a burn! Did it in 3 sets.
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
+
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 as much as you can.
All done.
Jackson’s Training 