Day score 9: Feeling really good and rested. Lower back is a little tight.
8/10
A. Build to a heavy single squat snatch
90kg – we talked about it but I’ll put videos below.
B. Build to a heavy single back squat
370 – this felt good. There may have been a little more but the rep before this at 365 was really ugly so I didn’t want to push it further.
B1. 15 single leg prone banded hamstring curls ea. x 3, rest 1 min
Purple band
B2. 5-7 clamshell side plank press ups ea. x 3, rest 1 min
Weird at first but got the hang of it by round 2
B3. 15 2-DB sumo-stance RDLs x 3, rest 1 min
75 – felt good just need to figure out where to grip the dumbbell
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3 x 10 sec AB @ 100% – establish max watts
1830
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Every 90 sec x 10 sets:
15 sec AB @ 70-75% of max watts
This hurt really bad lol. Legs would feel like lead around 5s left mark. Last 3-4 rounds were a straight suck fest.
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15 minute easy bike cooldown
Jackson’s Training 