Day score 8: Tired and sore in my traps
7/14
Test:
AMRAP 5 min: S.HSPU
11 – got the majority of these in the first and 4th minute. Definitely feeling a little heavier 😂 But I think this is pretty good for me?
+
A1. 30 sec 2-DB OH hold in Z-press position (legs extended and in front of you) x4, rest 90 sec
*as heavy as you can
50s – I could’ve gone heavier but wasn’t sure how to get into position by myself
A2. AMRAP UB pike HSPU to 1″” deficit (toes or knees on box) x4, rest 90 sec
9, 13, 12, 15
B. AMRAP single arm DB strict press from half kneeling (tight midline brace) @ 3131 @ 35# x 3 sets p/ arm, rest to recovery
9,
+
AMRAP 3 min:
6 TTB
4 burpees to 6″ target
-rest 1 min
x 3
5+1, 4+6, 4+4
Really only slowed down my grips slipping a bunch as my grip got a little more fatigued. Burpees felt alright. TTB limiter
-rest 3 min
AMRAP 3 min:
4 TTRings
6 box jump overs @ 24″
-rest 1 min
x 3
5+2, 4+3, 5 – this one my core was pretty much obliterated. I tried to keep transitions fast no matter how bad I was hurting
+
Strict Gymnastics Strength:
A. EMOM 8 min: 2 weighted strict pullups
*moderate weight- technical / bodyline focus
Did 25# – tried 40# to start but was way too heavy
B. Accumulate 60 sec single arm ring hang (60 sec L / 60 sec R)
C. 5 seated shoulder DB external rotations ea. x 3, rest as needed
Jackson’s Training 