10/9
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 W7D1
A. Back Squat
a) 1 x 5 @ 260
b) 1 x 5 @ 295
c) 1 x 2 @ 315
d) 1 x 3 @ 335
e) 1 x 1 @ 370
B. Front Squat
a) 1 x 5 @ 210
b) 1 x 4 @ 240
c) 1 x 4 @ 255
d) 1 x 4 @ 275
C. 1 AMRAP-1 (stop 1 rep before failure) DL set @ 83% of 1RM
352
+
The Fittest Experience Qualifier 2019 #5
For Time:
24 Alternating Single Arm Dumbbell Overhead Lunges
2 Box Jumps Overs
20 Alternating Single Arm Dumbbell Overhead Lunges
4 Box Jumps Overs
16 Alternating Single Arm Dumbbell Overhead Lunges
6 Box Jumps Overs
12 Alternating Single Arm Dumbbell Overhead Lunges
8 Box Jumps Overs
8 Alternating Single Arm Dumbbell Overhead Lunges
10 Box Jumps Overs
4 Alternating Single Arm Dumbbell Overhead Lunges
12 Box Jumps Overs
*8 Min Time Cap
5:33 – holy legs. This was challenging! Lunges felt fine the whole way through but they definitely made those jumps feel like 48” not 24 lol! Video below
Jackson’s Training 