Day score 8: Well rested and got lots of sleep but my legs are still sore from the throwdown’
8/3
A. 5 sets of complex: 2 hang squat snatch + 2 OHS
*all at 90-100% of last week’s heavy
185 – felt good. Took some video. Need to use more legs and less back
B1. 3-4 seated behind the neck snatch grip press @ 2112 x 4, rest as needed
*5-10# increase
95 – felt super good. Definitely can go heavier
B2. 3-4 snatch grip DL @ 1114 x 4, rest as needed
*10# increase
295 – feels super good today. Way better than last week.
+
10 min cycling through the RMU ‘steps’
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Accumulate 10-18 RMU for quality
These felt really good! Tried to kick my legs back and assist on the way out of the dip. Still clunky but we’ll get there.
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For time:
21-15-9
OHS @ 95#
BFB
4:55 – Very happy with how the burpees went. Was able to hold a consistent pace with way less tests than normal. Legs blew up I’d say that was the limiter
*****I will upload videos of snatch & workout to YouTube and email you the links later – fixing some copyright issues***
Day score 8: A little sleepy but not as tired today.
7/31
5 sets:
200m row @ 2k pace
30ft HSW (15 / 15)
-rest 1-2 min between sets-
This went awesome today! My HSW were fast and had a lot of confidence kicking up into them. Last set I was able to come down, turn around & kick back up right away!
+
A. 3-5 BS x 5, rest 2 min
*5-10# increase
325 – 4,3,4,3,3 – some sets were good and some were very tough. But overall felt better than last week. First set 4th rep I had some pelvic tilt that worried me a bit. I’ll attach video to YouTube.
B. 4-8 alt front rack reverse lunges x 3, rest 2 min
*5-10# increase
195 – 6,6,4 – left knee felt a little painful & form was pretty trash. Need to lower slowly and with more control.
C. 3-5 sumo DL x 5, rest 2 min
*5-10# increase
325 – 3,3, 3,3,3 – these still don’t feel great.
+
(No open gym Saturday this week so I had to do the throwdown today as well)
TTT TD #58
TBA
8 rounds – My plan was to hold 90s round pace. Unbroken sets of both movements with big rests between everything. This worked really well until somewhere in the 5th round my shoulders and heart just blew up out of nowhere! Really was feeling good and happy that I was holding pace until that point. Video link below.
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20 min AB @ cooldown effort
*include 2-3 bouts on light quad foam rolling
Did this and can still feel my quads getting ridiculously sore already lol
Day score 7: Hot & tired 😛. No soreness. Shoulders feel tight
7/29
E2MOM x 10:
2 CJ (must be completed in 30 sec- not TNG)
*mod-heavy across
225 across – made it my intention to really push past some mental barriers today. 225 felt heavy today but I told myself I could do it. No misses. 2nd clean was tough on half the sets I’d say. Overhead was hard after yesterday for sure.
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A1. 4 TNG + 4 singles DL @ 70% x 4, rest 1 min
A2. AMRAP 45 sec: Barbell Movement x 4, rest 3 min
Set 1: Hang power snatch @ 155#
Set 2: Hang power cleans @ 205#
Set 3: Hang power snatch @ 135#
Set 4: Hang power cleans @ 185#
+
7,9,11,14 – tried to only have one break per set. They actually all felt pretty light thanks to the set of deadlift before. Very happy with how the hang powers at 155 felt.
Day score 7: Pretty tired today. Sun is beating me up at work and it’s been an extremely hot week so far.
7/28
2-4 UB S.HSPU x5-11, rest as needed
*focus on changing directions quickly when your head makes contact with the mat.
**progress total volume either by increasing reps p/ set or total number of sets
4,4,4,4,4,2,2,2,2,2,1
+
A1. 35-40 sec 2-DB OH hold in Z-press position (legs extended and in front of you) x4, rest 90 sec
*as heavy as you can
50 – last 10s got brutal each time and progressively
A2. AMRAP UB pike HSPU to 2″” deficit (toes or knees on box) x4, rest 90 sec
14,16, 13, 14
B. AMRAP single arm DB strict press from half kneeling (tight midline brace) @ 3131 @ 25-30# x 3 sets p/ arm, rest to recovery
8,8,8
+
AMRAP 12 min:
40 DU
6 TTB
20ft HSW (10 / 10)
6 TTB
4+66 – was on pace for 6 rounds at the halfway mark but had a terrible round of HSW round 4. Kept getting like 8’ and coming to a stop (moving my hands too fast for my center of gravity I think). Dubs were awesome and TTB as well. Just mainly learning how to walk under fatigue is challengting
Day score 9: Feeling really recovered and well rested.
7/27
A. 5 sets of complex: 2 hang squat snatch + 2 OHS
*build each set to a heavy for the day
185 – hit the single at 195 four times but missed the second in front every time. I sometimes rely on my speed rather than my pull to get under the bar and I think I was doing that today
B1. 4 seated behind the neck snatch grip press @ 2112 x 4, rest as needed
*5-10# increase
85 – felt good. Made my intention to stay braced and have good tension throughout each set
B2. 4 snatch grip DL @ 1114 x 4, rest as needed
*10# increase
285 – finally felt pretty challenging today. Used straps
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10 min cycling through the RMU ‘steps’
+
Accumulate 10-15 RMU for quality
These felt really good today hip drive wise. A little sloppy with the feet but part of that was because the rings I was using felt slick today. May experiment with not using grips. I’ll send you the RMU videos on Instagram because YouTube is bugging out on me right now.
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Alt. EMOM 10 min:
– 3-4 BMU
– 6-8 thrusters @ 115#
Held 4 & 8 throughout. BMU were great. Thrusters were good too but definitely used more effort than I would’ve liked
Day score 10: Slept in and had good recovery/nutrition last night so I’m feeling really nice going into the throwdown.
7/25
TTT TD #57
TBA
9 front squats into the 205 bar – honestly super happy with how quickly the first 3 rounds went. Then the 205 S2O just crushed me. Took me at least 5 minutes to get through it? I also accidentally did 8-8-6 on the first two rounds 🤦🏻♂️ Also did this in my garage which was about 96 degrees so that was not fun lol. I think if I had been able to get through those S2O faster I would’ve been able to sprint to finish the squats and jumps pretty easily. Really wasn’t feeling blown up.
Day score 7: Spent a lot of the day out in the sun again and felt pretty tired after work. Had a coffee pre workout and that helped. Had good sleep last night.
7/24
5 sets:
200m row @ 2k pace
20ft HSW (10 / 10)
-rest 1-2 min between sets-
First set was iffy but was able to get my confidence and slam out the last 4 sets. Took about :39s on the row each time.
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A. 4-5 BS x 5, rest 2 min
*5-10# increase
315 – 4,4,4,4,5 – these felt like max effort sets today lol. Very sticky around parallel on the way up
B. 6-8 alt front rack reverse lunges x 3, rest 2 min
*5-10# increase
185 – 6,6,8 – these felt good
C. 4-5 sumo DL x 5, rest 2 min
*5-10# increase
Was supposed to be 345 but I had to go all the way back down to 315 to get these sets done. Couldn’t even pull 345 off the floor today. Not sure why just had nothing there.
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3 sets:
15 cal AB @ 300-400W
10 2-DB box step overs @ 50# ea / 24″
-rest 90 sec between sets-
1:38, (3:08-4:51) 1:43, (6:21-8:04) 1:43 – bike felt pretty easy. Step overs were tough. Just need to get used to the footwork and rhythm again
*focus on changing directions quickly when your head makes contact with the mat. (Film some of these for me)
These went ok. Started off with big sets and stopped around 7 when I could only get 1-2
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A1. 35 sec 2-DB OH hold in Z-press position (legs extended and in front of you) x4, rest 90 sec
*as heavy as you can
50 – felt harder today
A2. AMRAP UB pike HSPU to 1″ deficit (toes or knees on box) x4, rest 90 sec
15, 13, 8, 14
B. AMRAP single arm DB strict press from half kneeling (tight midline brace) @ 3131 @ 35-40# x 3 sets p/ arm, rest to recovery
5,
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5 min amrap:
5 DB hang squat clean thrusters 50/35#
5 CTB
20 double unders
rest 5 min
5 min amrap:
5 thrusters 95#
10 TTB
20 double unders
rest 5 min
5 DB thrusters 50/35#
10 toes through rings
20 double unders
rest 5 min
5 hang squat clean 95#
5 CTB
40 double unders
4+1, 4+28, 4+9, 3+20 – limiter in first AMRAP was the squat clean thrusters. Blew me up a bit. Second AMRAP felt great. Third ttr were limiter bcuz core was fatigued. And last AMRAP dubs started off ok and then got really hard as I was running out of steam. Overall felt good thousgh
A. 2 “small” ring swings into 1 “max-effort” ring swing x5, rest as needed
*focus- reaching w/ toes in the arch position. Think of getting as long as you can. Keep legs and knees straight. Use a towel between the feet if needed. Film each rep and watch it back before completing next set.
B. 1 “max-effort” ring swing + open hip front swing x5, rest as needed
*keep bodyline position from “A” – add in a hip drive when you transition into the front swing (if your arms bend and you hips drive- that is okay. But keep the focus on the hip drive for this step)
C. 1 “max-effort” ring swing + open hip front swing WITH aggressive pull to shoulders x5, rest as needed
*A+B + getting shoulders as high as you can. Goal is to look like the bottom picture- shoulders are highest point, then hips, then knees.
*palms face out (the same position we want at the top of the pull)
**6th video in D
E2. 4-8 dip swings x4, rest as needed
*don’t worry about getting as much elevation as him- just work on getting comfortable in that catch position w/ some ring movement
**2nd video in D
I really need to work on keeping my feet pointed even after initiating the hip drive. I had my friends watch my drills and they all noticed that as well. I also got talked into trying one which felt surprisingly good after all this time but they filmed it for you to see the legs
Jackson’s Training 