Day score 5: Rested but head cold and headache. Passed by end of day.
9/14
A1. 8-10 sec snatch pin pull @ max effort x 5, rest 45 sec
*set bar at knee
A2. 1.1 Squat snatch @ 85% x 5, rest 2 min
*12-15 sec between singles
185 – these felt really sharp today but I can still see in my video that I need to stay flat footed longer and finish my pull.
+
Hatch Squat Cycle W4D2
B. Back Squat
a) 1 x 8 @ 240
b) 1 x 8 @ 260
c) 1 x 8 @ 280
d) 1 x 8 @ 295
C. Front Squat
a) 1 x 5 @ 195
b) 1 x 5 @ 210
c) 2 x 5 @ 225
+
4 sets:
30 sec max Row calories
3 min easy spin on bike between sets
+
19,19,18,18
Knee / Quad health:
A1. 10-15 banded knee extensions from pike position x 3, rest as needed
A2. 5-6 side plank clamshell ea. x 3, rest as needed
A3. 10 single leg reverse step downs ea. x 3, rest as needed
*10# plate as counterweight
Jackson’s Training 