Day score 8: More energy but more stressful day at work and left knee is mad
8/18
EMOM 10 min:
__ DU
*pick a sustainable number that won’t take longer than 30 sec each round
40 – was able to hit this consistently under 30s, tripped once almost every round though. Last couple rounds were tough
4 S.HSPU AFAP x6, rest 90 sec
Super hard after all the dubs but got 4 unbroken most sets.
+
A1. AMRAP-2 barbell Z-press @ 75# @ 3133 x3, rest 60 sec
*legs together/ in front of you
10,8,8
A2. 40 sec wall facing HS hold x3, rest 60 sec
B. 22 tricep extensions (use cable machine if you can- if not, switch to OH tricep extensions) x4, rest as needed
45# barbell
C1. AMRAP UB wide grip pullups x 3, rest 30-60 sec
*10# DB between leg
6,8,6
C2. 8 chest supported KB rows x 3, rest 30-60 sec
C3. 8 weighted matador bar dips x 3, rest 30-60 sec
10#
C4. 20 alt DB bicep curls x 3, rest as needed between sets
+
Trunk:
A1. 30 sec max hollow body rocks x 2, rest 1 min
16, 18
A2. 20 mini band lateral steps ea direction x 2, rest 1 min
A3. 30 sec tall kneeling pallof banded hold ea. x 2, rest 1 min
A4. 30 sec low ring front plank x 2, rest 1 min
A5. 15 side plank arch ups ea. side x 2, rest 2-3 min
+
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 