Day score 9: Would have liked another hour of sleep but it’s all good
7/20
A. 5 sets of complex: 1 power snatch + 1 OHS + 1 squat snatch + 1 OHS
*rest as needed
*drop bar after OHS and re-set. All at 90-100% of last week’s heavy
165-170 – felt good
B1. 5 seated behind the neck snatch grip press @ 2112 x 4, rest as needed
*5-10# increase
75 – felt really easy today. Definitely can increase more next week
B2. 5 snatch grip DL @ 1114 x 4, rest as needed
*10# increase
275 – felt heavy and a little pain in my right knee sometimes but great at the same time
C. 3 tempo FS @ 3311 x 3, rest as needed
*all at heaviest loading from last week
225- 2nd and 3rd reps of two last set were tough coming out of the hole. Tempo definitely makes these harder than Id expect
+
RMU Skill – one more week here. Work on progressing quality.
Video for A-C: https://youtu.be/hEZyrYBZfsE
A. 2 “small” ring swings into 1 “max-effort” ring swing x5, rest as needed
*focus- reaching w/ toes in the arch position. Think of getting as long as you can. Keep legs and knees straight. Use a towel between the feet if needed. Film each rep and watch it back before completing next set.
B. 1 “max-effort” ring swing + open hip front swing x5, rest as needed
*keep bodyline position from “A” – add in a hip drive when you transition into the front swing (if your arms bend and you hips drive- that is okay. But keep the focus on the hip drive for this step)
C. 1 “max-effort” ring swing + open hip front swing WITH aggressive pull to shoulders x5, rest as needed
*A+B + getting shoulders as high as you can. Goal is to look like the bottom picture- shoulders are highest point, then hips, then knees.
**https://www.instagram.com/p/B1o7s4qHyJd/
D. 2-position jumping muscle ups x10, rest as needed
*notice that the shoulders are still the highest point- then the hips (which are open!)
**3rd video: https://www.instagram.com/p/B1RwVaupGCw/
E1. 10-20 sec. ribcage hold x4, rest as needed
*palms face out (the same position we want at the top of the pull)
**6th video in D
E2. 4-8 dip swings x4, rest as needed
*don’t worry about getting as much elevation as him- just work on getting comfortable in that catch position w/ some ring movement
**2nd video in D
I really need to work on keeping my feet pointed even after initiating the hip drive. I had my friends watch my drills and they all noticed that as well. I also got talked into trying one which felt surprisingly good after all this time but they filmed it for you to see the legs
Jackson’s Training 