Day score: 8 – took work off and god to sleep in
9/4
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
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)
D2. 6 single leg glute bridges w 3 sec iso at top of each rep (6 ea leg) x 3, rest as needed
+
Hatch Squat Cycle W3D1
A. Back Squat
a) 1 x 8 @ 240
b) 1 x 8 @ 260
c) 1 x 6 @ 295
d) 1 x 6 @ 315
B. Front Squat
a) 1 x 5 @ 195
b) 1 x 5 @ 225
c) 1 x 5 @ 240
d) 1 x 5 @ 255
C. 1 AMRAP-1 (stop 1 rep before failure) DL set @ 70% of 1RM
18 @ 295 – not bad. Maybe could’ve pushed out two more but wanted to hit the -1 stimulus and wasn’t sold on it lol
+
Gymnastics maintenance:
For time:
50 kipping HSPU
*6 min cap
5:22 – not bad. Kinda chanced it for a big set at the end and failed one. Oh well. Gotta take risks!
+
4 sets:
2 minute window:
20 cal ski buy in
In remaining time- AMRAP TTB
-rest 1 minute between-
Score = total TTB
24,16,15,17 = 72 total – overall went well. Just hard to breathe on the sprint. The 2nd round the left handle of the ski erg started skipping so I had to let off my pace for a few seconds because I was scared it was going to break. Other than that went good
Jackson’s Training 