single leg single unders (switch feet every 5 reps)
Speed steps were pretty bad today, 1-1-2 was really good. Couldn’t switch feet on single leg but the actual single leg jumps were great. Also couldn’t really hear my rope because class music was so loud.
+
For time:
200 DU
*4 min cap
183 – had some big sets but my shoulders kinda blew up near the end. Honestly was so caught up with finishing that I didn’t track how big my biggest UB set was. I hit 100 somewhere near the 2:00 mark
+
2 BS @ 3111 x5, rest as needed
*all @ 90-95% of heavy from last week
325
These felt great today
+
2 snatch grip DL @ 3111 x5, rest as needed
*all @ 93-98% of heavy from last week
300 – tempo got iffy deeper into the sets
+
4 sets, each @ strong effort:
1k row
30 WB @ 20#
500m row
*Rest 1:1
7:43, 7:32,7:55, 7:22
This was very much tough mentally. I went into it expecting it to be hard and I was not wrong. Tried to push the wall balls unbroken 2/4 rounds. This slightly affected the pace I was able to hold on the 500m. Tried to hold 1:46-1:52 for the 1k but by round 3 it was more like 1:52-1:57. Just a mental battle overall.
Day score: 6. Felt really tired waking up today. Not sure I got the most restless sleep last night. Ate well though so just going to trust that I’m fueled well.
9/16
Handstand Skill Work- 20-30min practice:
A. 5-10 min touching drills we’ve been working on (use this as warmup)
B1. 20-30 sec. prone front bodyline hold w/ PVC (hands stacked above shoulders, create movement from Tspine. There should be space between your stomach and the ground, however, keep glutes engaged on don’t lift the hips to create this space) x3, Rest as needed
This one was fun. I was going to bust out the last 3 clean and jerks really quick but the 4th rep I felt some fatigue in my legs so I took the extra moment.
*2 min rest
6 min to build to a heavy power clean and jerk
So I messed up and didn’t see this said power 🤦🏻♂️🤦🏻♂️🤦🏻♂️🤦🏻♂️ Sorry about that. I was happy to hit the 245 clean and jerk and almost clean the 255 though! My power would’ve probably been 225-235?
8,6,6. I could’ve probably done 8 on the other two sets but I got out of position and dropped. The first 8 felt super easy but I was out of breath at the end. Maybe some breathing work would be good?
Got the first set right away and they felt awesome. I could see in the videos my legs bend slightly and that was probably why I failed the rest. Cool to see progress though.
89 reps. Really underwhelming performance here. I mistimed the last round of chest to bars rest and missed out on making the 4th round. Stupid mistake. I had a lot more in the tank. Definitely wouldn’t have finished round 4 but I think I could’ve gotten back to the 2nd Barbell for sure. Just feel like this week was a really poor performance on my part. Not sure if it’s fitness or mental toughness but I’m just disappointed especially because this is a wheelhouse scenario for me.
Day score: 9. Somehow feel really good despite having a really bad night / lack of sleep due to last night’s events. Highest hrv maybe ever? Shoulders feel really stiff today.
9/13
AM
Dynamic Scap Prep
A1. Quadruped Scap CAR’s – 3 x 5 slow / controlled rotations ea direction; rest as needed
A2. Scap Push-ups – 3 x 5 slow / controlled reps; rest as needed (from elbows)
A3. Bar-hanging Scap Pull-ups – 3 x 5 slow / controlled reps; rest as needed
A4. Yoga Push-ups w/ exaggerated scap elevation & protraction – 3 x 5 slow / controlled reps; rest as needed
+
Push / Pull Gymnastics Progressions (establish some hold times for future progression)
A1. Rings Hang w/ light RTO – 4 x AMSAP; rest as needed
1:00, :50, 1:00, :45
A2. Wall-facing HS Hold – 4 x AMSAP; rest as needed
1:30, 1;20, 1:19, 1:00
B1. Rings Inverted Iso Hold – 4 x AMSAP; rest as needed
*bottom of the ring row w/ feet elevated and scaps retracted
:24, :37, :33, :27
B2. Rings Support w/ light RTO – 3 x AMSAP; rest as needed
*top of the ring dip
:30, :27, :33, :37
C1. Rings False-grip Lock-off – 4 x AMSAP; rest as needed
*rings touching chest- top of ring chest to ring
:07, :05, :05,
C2. Rings Bottom of Dip Support – 4 x AMSAP; rest as needed
:30, :27, :33, :38
D1. Rings Row Lock Off – 4 x AMSAP; rest as needed
:23, :37, :31, :32
*top of ring row- rings touching chest
D2. Frog Stand Isometric Hold – 4 x AMSAP; rest as needed
Sort of getting better at getting into this position
+
Repeat Scap routine from beginning
*RTO= ring turnout
PM
A. 1 slow flat-foot clean pull (5 sec from ground to hip) + 1 squat clean x8, rest as needed
Built to attempting last week’s heavy. Frustrated with these a bit today. I felt like I had way more in the tank on the pull but I couldn’t catch the bar right. I noticed in the video I am definitely letting it crash a bit. My shoulders felt really tight today so maybe that had something to do with it. Overall I’m just disappointed.
B. 3 FS @ 75-85% x4, rest 2 min
*increase loading from last week
+
125kg – 275
These were tough but I fought through them. No belt. Last set was really hard.
4 sets of complex:
8 2-DB power snatch + 8 2-DB alt. leg box step ups
*24″ box. Try to increase by 5# if possible
*Rest to recovery between
55#
:45, :43, :37, :39
+
Alt. EMOM 6 min:
-35 sec max alt single DB squat cleans @ 70#
-35 sec, max alt. single arm DB squat snatch @ 50-60#
75 (no 70# DB) – 6, 7, 9
55 – 11, 9, 13
Getting better with the heavy dumbbell cleans. Also learning to cycle the squat snatch better. Overall happy with this progress
Day score 6: Overall feeling of tiredness. No crazy soreness. Just a bit beat up. Shoulders are still tired from Monday I think.
9/11
AM
A. 2 OHS @ 1511 x4, rest 2 min
*all at 90-100% of last week’s heavy
Felt pretty heavy today. Hit 215 for all sets
B. 8-12 prone snatch grip seal rows x4, rest 2 min
*heavy-across. Focus on scap/lat activation- same weight as last week- goal is to increase total reps
12 all the way across @ 145
C1. 6-10 seated behind the neck snatch grip press x4, rest 1 min
*same weight as last week- goal is to increase total reps
8, 6, 5, 7
Very tough especially the first rep of every set today
C2. AMRAP-1 false grip feet-elevated ring rows x4, rest 1 min
*add 20# weight vest
16, 10, 15, 10
Getting better of holding the false grip rather than hands sliding into neutral
C3. 4-6 2-DB bench press x4, rest 1 min
75 – 6, 6, 6, 6
The next weight up is 100
C4. 50ft seated hand over hand sled pull x4, rest 3 min
*add load by feel- sled should not stop moving for entire 50ft
155
**All C’s target to increase weight from last week
+
D. Accumulate 10 side lying shoulder windmills ea.
E. 15 min smashing lats/pecs/triceps
PM
AMRAP 10 min:
5 2-DB Devil’s press @ 50# ea.
10 2-DB Front squats @ 50# ea.
200m run
4+3. This one hurt but I’m actually happy with my score. Forced myself not to walk at all. Only had one time where I slowed down. Dumbbell was unbroken through both movements. Really wanted to end the day before the rest day on a high and I feel like I did.
3- 30 seconds single leg single unders (switch feet every 5 reps)
**increase to every 90 sec. if fatigue begins to affect quality
All 3 of these went so well today!!!! I was able to do all 3 drills for 30s increments at least once each!!!!!! Felt so good.
+
3 sets of 1 min max DU
*Rest 2 min between sets
60, 48, 59
Dubs were off today. My first set was like 3,2,7 then a big couple sets. Just took a while to get timing. Never had a set bigger than 23 today.
+
2 BS @ 3111 x5, rest as needed
*build to a heavy in 5 sets
Built to 355 and it moved pretty well. I’m guessing if I’d had one more set I could’ve hit 365-370.
+
2 snatch grip DL @ 3111 x5, rest as needed
*build to a heavy in 5 sets
305 with straps
+
Alt. EMOM 15:
-12-15 BFB 14, 12, 12, 12, 12
-12-15 cal row 15, 12, 12, 12, 15
-10-12 cal echo bike 12, 10, 10, 10, 10
Started off well on this one and then hung on with the minimums. Deep in the pain cave by round 4. I figured out that if I just slowed my burpees down slightly it was a much more manageable pace and didn’t have to break them up. The last bike was just sheer willpower to finish because my legs and heart were completely blown. One of the hardest workouts I’ve done in a while.
Day score: 3. I admittedly stayed up way too late last night binging Netflix. Just didn’t feel tired and then realized how late it was 🤦🏻♂️ definitely tired today.
9/7
AM
Spend 20 min working on RMU skill:
a) arch to hollows on rings w/ focus on tension through legs
(if you can’t get the full turnover- work on a hip drive and getting shoulders as high as you can)
**film some of these
Despite horrible low band transitions I actually got a few of these! Felt super confident in them and then they disappeared 🤦🏻♂️ I hate ring muscle ups. Can’t wait to be good at these. Sara says it’s like everything looks good until the transition.
***HSPU- either Rx or lower volume to 10 p/ round (up to you!)
2+47. Deadlift felt super heavy right off the bat, might’ve not spent enough time getting that hinge warmed up before starting. Noticed in the video my hands are really wide on the dubs. Hspu didn’t feel terrible but I forgot the standard for the first few reps. Tried to focus back in on the feet touching. Shoulders went fast on this one. Idk dubs didn’t feel terrible but I wasn’t able to string big sets together today. Lots of random trips.
Day score: 10. Feeling great today. It’s finally cooling off enough in the house that I felt like I slept through the night!!
9/6
AM
**I’d like to continue to progress this session for 2 more weeks- this will help build up your tissue tolerance for future progressions as well as engrave good positions. Focus on progressing both quality of holds and duration
Dynamic Scap Prep
A1. Quadruped Scap CAR’s – 3 x 5 slow / controlled rotations ea direction; rest as needed
A2. Scap Push-ups – 3 x 5 slow / controlled reps; rest as needed (from elbows)
A3. Bar-hanging Scap Pull-ups – 3 x 5 slow / controlled reps; rest as needed
A4. Yoga Push-ups w/ exaggerated scap elevation & protraction – 3 x 5 slow / controlled reps; rest as needed
+
Push / Pull Gymnastics Progressions (establish some hold times for future progression)
A1. Rings Hang w/ light RTO – 3 x AMSAP; rest as needed
:45 :48 :40
A2. Wall-facing HS Hold – 3 x AMSAP; rest as needed
1:21, :53, 1:13
B1. Rings Inverted Iso Hold – 3 x AMSAP; rest as needed
*bottom of the ring row w/ feet elevated and scaps retracted
:49, :51, :50
B2. Rings Support w/ light RTO – 3 x AMSAP; rest as needed
*top of the ring dip
:30, :33, :32
C1. Rings False-grip Lock-off – 3 x AMSAP; rest as needed
*rings touching chest- top of ring chest to ring
:10, :07, :07
C2. Rings Bottom of Dip Support – 3 x AMSAP; rest as needed
:25, :25, :23
D1. Rings Row Lock Off – 3 x AMSAP; rest as needed
*top of ring row- rings touching chest
:;15, :23, :25
D2. Frog Stand Isometric Hold – 3 x AMSAP; rest as needed
Still figuring this out
+
Repeat Scap routine from beginning
*RTO= ring turnout
PM
A. 1 slow flat-foot clean pull (5 sec from ground to hip) + 1 squat clean x8, rest as needed
*re-set before clean
**build to a technical heavy over 8 sets
242 – attempted 264
Everything up to 220 felt really really solid. Great bar contact and footwork. Missed the first 242. Came back and made it happen.
I think I could’ve had 264. Maybe should’ve taken a smaller jump. I honestly felt like I was not approaching the bar with confidence. Jumped out of position as well.
8 2-DB power snatch + 8 2-DB alt. leg box step ups
*24″ box. Choose DB weight that you can maintain UB sets with.
*Rest to recovery between
50 – :48, :44, :42, :37
+
Alt. EMOM 6 min:
-30 sec max alt single DB squat cleans @ 70#
-30 sec, max alt. single arm DB squat snatch @ 50-60#
75- 8, 1, 6
50- 10, 10, 12
The snatch was really solid.
Cleans were hard to get racked. Especially on the right arm. The set of 1 I lost it behind and kinda tweaked that right elbow. Kinda figured it out on the last set though. Pushed the snatch at the end hard
Day score: 8. Feel great today. A little tired and some triceps soreness from the erg but nothing terrible. Out of cbd gummies so sleep has been rough still. Does putting my whoop score benefit or is it irrelevant?
9/4
AM
A. 2 OHS @ 1511 x4, rest 2 min
*build to a technical heavy
235
Came forward onto my toes a bit on the second one. Would’ve maybe gone up if I was more confident getting it overhead.
Jackson’s Training 