Day score 9: High energy. Knee feels good. Chugging along
9/22
75 DU AFAP
-rest 90 sec-
x 4
Got one of the sets unbroken! Averaged :40-:45s ish except the last round. No idea what happened on that one but I tripped a lot. Shoulders were blown a bit
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3.3.2 S.HSPU x4, rest 3 min
*rest as little as possible between clusters in order to maintain UB sets
Pretty hard today. Played around with different breaks and figured it out by sets 3. – 3.2.1.1.1 (1:10), 3.3.1.1 (1:40), 3.3.2 (1:34),
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A1. 3-4 Strict press x5, rest 60 sec
*hang KBs from training bar (as light as you have) or bamboo bar (if you have one) to load- increase loading
132 – most got 4 reps. A couple 3s
A2. 22-24 wall-facing shoulder taps x5, rest 60 sec
B1. 8 close grip bench press x3, rest 90 sec
*increase loading- across
185 – felt really good today. Held 8s easy
B2. AMRAP-2 2-KB push press @ 70# ea x3, rest 90 sec
10,7,6 – these were more about catching them than actually pressing them. If I had the front rack right it was easy. If not eh
C1. 6 weighted wide grip strict pullups x 4, rest 1 min
26# – heavy today
C2. 50ft seated hand over hand sled drag x 4, rest 3 min
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EMOM 8-10 min:
30ft plank walk
This was awful lmao omg
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Shoulder Series x 1-2
10 Banded facepulls
10 Rings hinge row
10 Scaption
10 straight arm lat pull down
5 planche lean (feet elevated)
10 T pulls
10 W pulls
10 Y pulls
Jackson’s Training 