9/18
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 W5D1
A. Back Squat
a) 1 x 8 @ 240
b) 1 x 8 @ 280
c) 1 x 4 @ 315
d) 1 x 4 @ 335
B. Front Squat
a) 1 x 5 @ 225
b) 1 x 4 @ 255
c) 1 x 3 @ 275
d) 1 x 3 @ 290
Went well. Had my friend Randy there with me so we had a lot of fun pushing through these.
C. 1 AMRAP-1 (stop 1 rep before failure) DL set @ 78% of 1RM
+
Gymnastics maintenance:
5 sets:
12 cal Bike
12 K.HSPU AFAP
Rest = Work
1:41, 1:28, 1:30 (failed 2), 1:49, 2:25
Bike averaged about 16-18s
+
For time:
400m run
40 CTB
-rest 2 min-
For time:
40 TTB
400m run
Jackson’s Training 