8/24
RMU Prep:
3 sets:
10 arch to hollow swings on rings
20ft plank walk – keeping trunk as tight and stiff as possible
+
4 sets:
2 RMU + AMRAP-1 RMU turnovers (no dip)
-rest as needed btw sets-
Struggled at first, then Gabe showed me how to flick the rings back right as I pop my hips and I flew up there effortlessly! Going to continue to practice that “beat” swing.
+
A. AMRAP-1 lean back strict pullups 2/ 3 sec lean back x 5, rest 2 min
6-5-5-5-5
*add weight vest this week 10-14#
B. 50 foot standing hand over hand sled pull x 4, rest 2 min
*no yanking or using hips – increase loading this week
C. 2 BS @ 5-10# increase x 3, rest 90 sec
355 – felt very heavy today
D. 12 TNG DL x 3, rest 2 min
*mod-heavy across
315 – way tougher than I thought it would be! Went double overhand on the first set. Then switched to mixed grip.
+
Alt EMOM 10-20 min:
min 1: 14 cal row
min 2: 14 burpees
Jackson’s Training 