Day score 1: Worst training day I’ve had in like years lol. It was as if I had never done this before lol
8/28
*no Hatch today- heavy squatting in TD tomorrow. I don’t think it’s smart on the knee to do both back to back. (think of today as a deload day)
+
Knee/ Quad Health:
A. 4 sets w/ 25# on sled: 50ft sled push + 50. ft reverse sled drag
B. Poliquin Step up – accumulate 50 each side
*unloaded- slight toe turnout
**https://youtu.be/AzbtpwYr2So
These were good, right quad even got a little burn going!
C. 10 Patrick Step-up x 3 @20×1 (2-4″ elevation- unloaded this week)
D1. 30-40 sec Wall Sit x 3, (actively push your feet forward during the hold- should feel the rect.fem firing)
Felt my knee a ton on the first set when I pushed the feet forward so I’m guessing I’m doing it right 🤣 definitely felt it in rect
D2. 6 single leg glute bridges w 3 sec iso at top of each rep (6 ea leg) x 3, rest as needed
No issues
+
Gymnastics maintenance:
EMOM 5 min: 2-3 RMU
..into..
EMOM 5 min: 1-2 RMU
*keep working on the heel swing
Not my best RMU day. Felt really off today and only got a couple rounds of 3. Worst ring session I have in a while.
+
AMRAP 6 min:
2 BMU
4 burpees to 6″ target
Welp I got about 4 rounds in around the 4:00 mark and my hand tore pretty bad so I switched into a burpee AMRAP to finish. Got a lot but honestly was so frustrated I didn’t remember to count.
+
D. AMRAP UB Lean away pullups @ 21×1 x 4, rest 2 min
*add 10# DB between legs
E1. 15-20 band pullaparts x 2, rest 1 minute
E2. 5 elbow on knee DB shoulder external rotations ea x 2, rest 1 minute
E3. 12-15 chest supported on bench DB Y raise x 2, rest as needed
Today sucked lol
Jackson’s Training 