Day score 9: Knee felt insanely good after warming up today. Spent about 30 minutes stretching and activating glutes.
9/21
A1. 8-10 sec snatch pin pull @ max effort x 5, rest 45 sec
*set bar at knee
A2. 1 Squat snatch @ 90% x 5, rest 2 min
195 – these felt incredible today. I was patient to the hip and stayed back on my heels. Bar felt really nice and crisp. Need to snatch like this every time! Video below
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Hatch Squat Cycle W5D2
B. Back Squat
a) 1 x 6 @ 240
b) 1 x 6 @ 260
c) 2 x 6 @ 295
C. Front Squat
a) 1 x 5 @ 195
b) 1 x 5 @ 210
c) 2 x 5 @ 225
Squats also felt pretty good on the knee. Felt heavier today than Friday. Probably ready to deload.
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Every 2 min x 8 sets:
100ft prowler push @ sprint effort
*moderate loading- you should be able to keep a high turnover throughout the push but it should burn
Two 45# plates – this was fun but definitely hurt after a few rounds.
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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 