Day score 4: Woke up and felt good in my AM session but the day took a toll on me and idk I just felt exhausted this afternoon. Can’t tell if it’s stress or not eating enough
AM
Movement Flow:
Alt EMOM 16 min @ 75% effort
min 1: 30 sec Bike
min 2: 30 sec Row
+
(Spend 20-30 min on these)
(1) open up your hips
-#1 target are hip flexors and quads — we want to do it DYNAMICALLY, so we’re not trying to hold any stretches, but rather move into and out of them smoothly ideas here:
a. dynamic lunges w/ a slight hip-flexor stretch bias
b. dynamic couch stretch (working into and out of the quad stretch — keep it mild)
c. standing psoas / hipflexor stretch (stand w/ your trailing leg leaned against your bed or a box and lean into the bed to stretch the hip-flexor / psoas of the trailing leg)
(2) get your spine moving
-cat-cow slow-controlled joint movement (do LOTS of these)
-quadruped thoracic rotations (lots of these)
-quadruped frog rocks (lots of these, slow and controlled)
-neck rotations
(3) get your glutes working
-miniband monster walks
-side lying clams
-glute bridges w/ miniband on knees
-bird dogs (lots and lots of these!)
Done done done!
PM
2RFT:
75 DU
15 power snatch @ 75#
15 CTB
6:03 – today must be an off day because I did terrible on this. Tripped a ton on the dubs. Couldn’t manage HR well. Only thing I did right was break to manage grip fatigue. Pissed.
+
E2MOM x 4 sets:
2 FS @ mod-heavy across
265 – felt very good for not squatting often
+
E2MOM x 4 sets:
2 TNG DL + 2 singles @ 70-80%
355 – idk why I have such a hard time deadlifting! Never seems to get beitter
Jackson’s Training 