Day score 5: Still recovering from sick
9/11
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 W4D1
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 @ 225
b) 1 x 5 @ 240
c) 1 x 5 @ 255
d) 1 x 5 @ 275
Failed the last rep at 275. Otherwise good day. No knee pain!
C. 1 AMRAP-1 (stop 1 rep before failure) DL set @ 75% of 1RM
18 @ 315 – probably had one more if I didn’t wait so long at the top on the last rep.
+
Gymnastics maintenance:
6 sets:
10 cal Bike
10 K.HSPU AFAP
Rest = Work
1:06, 1:04, 1:20, 1:30, 1:39, 1:30
Took 13-14s for the cals (echo bike). Held sets of 5 on the HSPU for the most part they just got slower and rests were longer. Also had a long walk from the bike to the wall (class).
+
EMOM 6 min:
6 cal row + 8-10 TTB
-rest 6 min-
EMOM 6 min:
6 cal ski + 6-8 TTB
Went well! Held the higher sets. Definitely had to keep transitions quick
Jackson’s Training 