Day score 9: Feeling pretty good and energized today. Some quad stiffness.
8/11
2-4 UB S.HSPU x5-11, rest as needed
*focus on changing directions quickly when your head makes contact with the mat.
**progress total volume either by increasing reps p/ set or total number of sets
3,3,3,3,3,3,2,2,2,2,2,2 – 30 total. Felt good today. Starting at 3 seemed to work better in the long run.
+
A1. 8-10 2-DB Z-press + 20-30 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
50# – 10&20s, 9&20s, 8&19s, 8&16s
A2. AMRAP UB pike HSPU to 1″” deficit (toes or knees on box) + 3 sec hold at extension each rep x4, rest 90 sec
**this week- use the parallettes and create a 1″” deficit from there- notice the hold addition this week
11, 10, 11, 11
B. AMRAP UB wide grip pullups x 4, rest 2 min
8,6,7,8
C1. 2-6 slow controlled Russian dips x 3, rest 30-60 sec
Had to use my feet to get some momentum on these & they kind of hurt my shoulders a little
C2. 8 chest supported KB rows x 3, rest 30-60 sec
53 – felt easy. Will probably try 70 next week.
C3. 8 weighted matador bar dips x 3, rest 30-60 sec
30#
C4. 50ft seated hand over hand sled pull x 3, rest as needed between sets
We have a sled but no rope for this
+
Shoulder Series x 1-2
10 Banded facepulls
10 Rings hinge row
10 Scaption
10 straight arm lat pull down
5 planche lean (feet elevated)
10 T pulls
10 W pulls
10 Y pulls
Jackson’s Training 