Day score 9: Feeling pretty good. Actually somewhat sore upper body still from the throwdown
8/24
A1. 2 slow snatch grip DL x 5, rest 45 sec
*all at last week’s technical heavy- focus on staying in your heels during your 2nd pull
285 – heavy but good. Focused on driving out the edges of my feet and that helped me stay on my heels and engage my legs more
A2. 1.1.1 Squat snatch @ 73% x 5, rest 2 min
*10-12 sec between singles
160 – these felt good today. Did the same thing as in the deadlift with my feet. Also tried to really think about finishing my pull
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Hatch Squat Cycle W2D1
B. Back Squat
a) 1 x 10 @ 225
b) 1 x 8 @ 240
c) 1 x 6 @ 260
d) 1 x 6 @ 280
e) 1 x 6 @ 295
C. Front Squat
a) 1 x 5 @ 195
b) 1 x 5 @ 225
c) 2 x 5 @ 240
Rough day for sure but love the grind!
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3 x 12 sec Row @ 100% – establish max watts
667, 650, 704
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Every 90 sec x 10 sets:
20 sec Row @ 75-80% of max watts
563 – hard to get the right watts at first but was able to settle in. Easier than bike sprints
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15 minute easy bike cooldown
Jackson’s Training 