7!!!!!!, 7, 5, 4 – wow!!! Can’t believe the progress on these!!!! Especially weighing around 202 right now. Imagine where I’ll be at 195!!!
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A. 10-8-6-4-2 Strict press
*building to a heavy 2 without pushing to failure, rest as needed between sets
75-95-125-135-145 – felt pretty easy actually which really surprised me.
B. 10-8-6-4-2 Bench press
*same note
135-155-185-205-225 – last two sets were very hard
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For time:
40ft HSW
20 CTB
40ft HSW
15 CTB
40ft HSW
10 CTB
40ft HSW
*20ft lengths
7:16 – HSW was somewhat of a struggle today but I think it was mainly cause the gym was crowded and I had to be conscious of where everyone was. C2B were good but I can tell I need to build up more strict base again
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Crossover Symmetry – your choice (spend 10 mins here
**if needed- switch this to power and adjust loading
165 – 2:16 – these were solid. Heavier and faster than last week! Practiced making my setup faster
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**the last week of Hatch is light so you’re not missing much. Let’s call it and switch to lunges for lower body strength work for now
E2MOM x 10 sets:
20ft FR walking lunge (barbell- mod/heavy across)
205 – hard but good. No knee pain
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AMRAP 6 min:
3 power snatch @ 135#
6 BFB
-rest 2 min-
AMRAP 6 min:
9 TTB
5 hang power cleans @ 165#
-rest 2 min-
AMRAP 6 min:
9 power snatch @ 75#
21 wDU
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7+2, 5+1, 4+2 – these were tough. I may have come out a little bit hotter than I wanted in the first one but I was feeling good and happy that I was able to get back to the bar quickly. Second one I was just kind of tired. Third one I struggled to get started on my DU sets. Once I got the first one I was good every time but that first one I tripped getting started for some reason each time.
Day score 8: Feel like I bounced back today. Body feels good.
11/28
2 x AMRAP UB RMU, rest to recovery
8,7
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TTT TD #75
TBA
2+43. We fell behind on the BMU mainly. This one hurt but I was happy that I was able to keep up the intensity. We went head to head with Tommy and his partner and only finished 6 cals behind so that was cool.
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
1.1 Squat clean x 3, rest 20 sec between lifts / rest 2 min between sets
*build to a heavy cluster for the day
235 power clean – stayed with power to give my knee a break. Felt very heavy and out of position today
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3 push jerks x 5, rest 2 min
*building to a heavy 3
225 – failed 235 – feel like I’ve lost a bit of strength in these but I can’t remember if I was ever able to do 235 for 3. Everything just feels heavy today
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4 TNG DL + 4 singles x 3, rest 2 min
*building
345 – couldn’t even pull 365 off the ground today lol
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*from DSGN 11/16
10 min AMRAP:
16/12 Cal A/B
6 Bar Muscle Ups
5 + 17 – thankfully this went really well today. Was able to hold almost all sets unbroken and push the bike pace
Rest 5 min
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10 min AMRAP:
5 Strict Pull-Ups
10 Push-Ups
15 Pistols – alternating
Subbed pistols for alternating lunges. Biggest limiter was pull ups.
A little rusty but was able to hold 2-3 all but 2 sets.
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For quality (but time how long this takes):
15 squat snatch @ 5# heavier than last week
160 – 2:35 – these felt really really good today.
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Hatch Squat Cycle W10D2
B. Back Squat
a) 1 x 5 @ 225
b) 1 x 5 @ 240
Had to stop at 240 because of my knee. May have to consider switching to a lunging program until I can figure out what the heck is up with my IT band/hip/knee…
c) 1 x 5 @ 260
d) 1 x 5 @ 280
C. Front Squat
a) 1 x 5 @ 195
b) 1 x 5 @ 210
c) 1 x 5 @ 225
d) 1 x 5 @ 225
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“Stairway to Heaven” TFX Workout 2019
7 min cap:
For time:
15-12-9
CTB
Devil’s press @ 35# ea
Will make up Friday
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Knee / Quad health: (lowering volume here- if you want to add more set, you can)
A1. 10-15 banded knee extensions from pike position x 1, rest as needed
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
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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.
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Alt. EMOM 6 min:
min 1: 9 power snatch @ 95# + 9 BFB
min 2: 12 cal row
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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 