Day 281 10/16/20

10/16

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

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 W8D1

A. Back Squat

a) 1 x 5 @ 240

b) 1 x 5 @ 260

c) 1 x 5 @ 280

d) 1 x 5 @ 295

B. Front Squat

a) 1 x 5 @ 195

b) 3 x 5 @ 210

These all felt pretty good until the last set. Tweaked my knee a little bit in the bottom. It hurt

C. 1 AMRAP-1 (stop 1 rep before failure) DL set @ 86% of 1RM

365 for 13 – felt really strong on these todsy. Probably could lower them back down a little slower.

Alt. EMOM 10 min:

min 1: 8 power snatch @ 75# + 8 BFB

min 2: 11 cal row

Challenging but completed as prescribed.

Alt. EMOM 10 min:

min 1: 6 CJ @ 115# + 6 BFB

min 2: 11 cal row

First emom made this one suck pretty bad. Also completed as prescribed

Published by jacksonmtraining