Day score 5 – Feeling better but still drained. Posterior chain is sore
10/5
A1. 1 snatch pull @ 110% x 5, rest 45 sec
235 – felt good. A little bit taxed from the throwdown
A2. 1 Squat snatch @ 93% x 5, rest 2 min
200 – made 3 and then missed 3 so I moved on. Never felt 100% in the right spot today. Lower back fatigued
+
Hatch Squat Cycle W6D2
B. Back Squat
a) 1 x 4 @ 280
b) 3 x 4 @ 295
C. Front Squat
a) 1 x 5 @ 195
b) 1 x 5 @ 210
c) 2 x 5 @ 225
These felt alright other than my knee was just angry today. Irritated it on the hike.
+
Every 2 min x 10 sets:
100ft prowler push @ sprint effort
*moderate loading- you should be able to keep a high turnover throughout the push but it should burn
3 plates – wasn’t that hard but thought if I added another plate it might’ve been too slow of a turnover
+
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
+
For time:
21 CTB
21 TTB
-rest 2 min-
For time:
15 CTB
15 TTB
-rest 1 min-
For time
9 CTB
9 TTB
-rest 30 sec-
7:12 total – didn’t feel limited by either movement just couldn’t hang onto the bar
1 x AMRAP UB TTRings
4 – just can’t hold onto the bars they are ridiculously slick
Jackson’s Training 