7/30
AM
10 mins playing with single arm HS hold on wall
+
10 mins practicing freestanding HS holds
+
20 min easy bike
PM
Squat CJ Waves
4 @ 75% 210, 220
3 @ 85% 240, 250
1 @ 90% 250, 260
x 2
These felt really good so I upped the percentages. Then I said f it and went for 285 and was able to clean it easy! 10# PR
*singles, rest as needed between sets
+
3 FS x 5, rest 2 min
*start @ 75% and build to a tough 3
315 – I probably have more in the tank on this but my legs were tired from the bike this morning (went a little harder than easy)
+
Alt EMOM 20 min:
min 1: 6-10 2-DB thrusters @ 50# ea
min 2: 4-8 2-DB CJ @ 50# ea
min 3: 6-8 2-DB box step overs @ 50# ea
min 4: 4-6 2-DB power snatch @ 50# ea
+
10 min easy bike / 10 min light foam rolling on quads
Jackson’s Training 