Day score 9: Knee and IT band are feeling better. Got new knee sleeves.
11/20
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 W10D1
A. Back Squat
a) 1 x 5 @ 225
b) 1 x 5 @ 240
c) 1 x 5 @ 260
d) 1 x 5 @ 280
B. Front Squat
a) 1 x 5 @ 195
b) 1 x 5 @ 210
c) 1 x 5 @ 225
d) 1 x 5 @ 225
Felt really strong in the squats today. No pain.
C. 1 AMRAP-1 (stop 1 rep before failure) DL set @ 92% of 1RM
390 – also felt strong here today. 8 reps.
+
Alt. EMOM 6 min:
min 1: 9 power snatch @ 95# + 9 BFB
min 2: 12 cal row
+
Alt. EMOM 6 min:
min 1: 7 CJ @ 135# + 7 BFB
min 2: 12 cal row
These were 🔥🔥🔥. Very hard and fast to get the work done in the odd minutes. I was very thankful they were only 6 a piece. All rounds unbroken except last set of clean and jerks where I went 4-1-1-1.
Jackson’s Training 