Day 286 10/23/20

Day score 8: Feeling good and happy now that my PT helped me out with my calf thing.

10/23

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 W9D1

A. Back Squat

a) 1 x 5 @ 225

b) 1 x 3 @ 260

c) 1 x 2 @ 295

d) 1 x 2 @ 335

e) 1 x 1 @350

B. Front Squat

a) 1 x 5 @ 210

b) 1 x 4 @ 240

c) 1 x 4 @ 255

d) 1 x 4 @ 275

Squats felt strong today. Front squats felt easy.

C. 1 AMRAP-1 (stop 1 rep before failure) DL set @ 89% of 1RM

375 for 10

Alt. EMOM 10 min:

min 1: 7 power snatch @ 95# + 7 BFB

min 2: 11 cal row

Alt. EMOM 10 min:

min 1: 5 CJ @ 135# + 5 BFB

min 2: 11 cal row

The second one is always tough. Trying to learn things about myself in these. What works and what doesn’t

Published by jacksonmtraining