Day score 4: Feeling beat up from this week and Thanksgiving sweets but surprisingly had zero knee issues today. I warmed up my glute med pretty well and it made a difference I think.
11/27
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 W11D1
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 – got this and felt like my head was gonna pop lol
f) 1 x 1 @ 380 – failed. Zero knee pain today though
B. Front Squat
a) 1 x 5 @ 195
b) 1 x 5 @ 225
c) 1 x 5 @ 240
d) 1 x 5 @ 240
C. 1 AMRAP-1 (stop 1 rep before failure) DL set @ 95% of 1RM
405 – 2 – felt so heavy today
+
Row/ Burpee Progression
Segmented stroke drill:
10 strokes arms only (legs extended, 10-15 degree layback- support from core, focus on squeezing the shoulders back)
10 strokes arms and back (hinge at hips, arms hang in tension until layback is achieved, then bend arms and squeeze back)
10 strokes 1/2 slide (half return, arms do not bend and no layback until leg drive is complete, lats should be engaged the whole time)
10 strokes full slide (same as 1/2 but with full return)
x 3 sets
*Rest 1-2 minutes between sets – use this as part of your warm up
+
Alt EMOM 6 min:
min 1: 10 sec row sprint
min 2: 6 BFB AFAP
+
6 sets:
12 cal row
8 BFB
-rest 30 sec between-
–after set 3, rest 90 sec total–
*goal is to find a tough but sustainable pace on the rower.
Held 1800+ on the rower. Splits: :51,:50,:50,:50,:50,:52. Hurt but felt solid today
Jackson’s Training 