Day score 7: Knee feeling better than it did at end of session Friday. Low sleep
10/17
A. 2-4 Strict press x 3, rest 2 min
*@ 5# increase
135 – held 4 on all 3 sets
B. 2-4 bench press x 3, rest 2 min
*@ 5# increase
180 – held 4 on all sets as well
+
TTT TD #69
TBA
7+ 1 – kept most movements unbroken. Broke early on T2B which helped a lot. Only thing holding me back was my knee was really mad on the box jump overs. I think that aggravated it a bit more.
+
10-15 min easy bike cooldown
10/16
Knee/ Quad Health:
A. 4 sets w/ 25# on sled: 50ft sled push + 50. ft reverse sled drag
B. Poliquin Step up – accumulate 50 each side
*unloaded- slight toe turnout
**https://youtu.be/AzbtpwYr2So
C. 10 Patrick Step-up x 3 @20×1 (2-4″ elevation- unloaded this week)
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
+
Hatch Squat Cycle W8D1
A. Back Squat
a) 1 x 5 @ 240
b) 1 x 5 @ 260
c) 1 x 5 @ 280
d) 1 x 5 @ 295
B. Front Squat
a) 1 x 5 @ 195
b) 3 x 5 @ 210
These all felt pretty good until the last set. Tweaked my knee a little bit in the bottom. It hurt
C. 1 AMRAP-1 (stop 1 rep before failure) DL set @ 86% of 1RM
365 for 13 – felt really strong on these todsy. Probably could lower them back down a little slower.
+
Alt. EMOM 10 min:
min 1: 8 power snatch @ 75# + 8 BFB
min 2: 11 cal row
Challenging but completed as prescribed.
+
Alt. EMOM 10 min:
min 1: 6 CJ @ 115# + 6 BFB
min 2: 11 cal row
First emom made this one suck pretty bad. Also completed as prescribed
10/14
A1. 1 Clean pull @ 120% x 4, rest 1 minute
335 – very very heavy.
A2. 1 Squat clean @ 96% x 4, rest 3 min
265 – these were daunting but fun! Only missed once. Feeling like my pull is strong and speed under the bar is good. For some reason I have not been super explosive out of the hole lately.
B1. 4 drop lunge to box step up ea. leg x 3, rest 90 sec
*Increase loading. Bar in back rack. 20″ box
105
B2. 15 frog position hip thrusts x 3, rest 90 sec
35#
B3. 5 box jumps from seated x 3, rest 3 min
30”
C. 10 single leg hip extensions ea x 3, rest 3 min
These are ridiculously hard lol
+
3 sets, goal is linear pacing on set 1 and 2. Go faster on 3
1k row
800m run
20 BFB
-rest 5 min between sets-
9:20, 10:04, 9:55
Messed this up on the pacing a bit. Came out way hot thinking I was being “moderate”. Ended up breaking the burpees in the 2nd round which I think was more mental weakness than anything. Tried as hard as I could to push the last round.
Day score 8: Feeling a lot better body wise.
10/13
5 sets, each for time:
10 box jump overs @ 24″
10 DL @ 225#
4 RMU
-rest 2 min between sets-
1:15, 1:45, 2:40, 1:54, 3:00
First 3 rounds I kept failing the 4th rep lol. So frustrating. Deadlifts got the heart rate up pretty high. Honestly just hard to stay tight in the kip after all the T2B yesterday but that’s no excuse!
+
4.2.2 S.HSPU x3-4, rest 3 min
*rest as little as possible between clusters in order to maintain UB sets
1:20,1:15,1:20,1:30
These are starting to feel pretty good compared to usual
+
A. 5 2-DB standing strict press w/ 5 sec OH hold after each rep x4, rest 3 min easy on ski between sets (damper on 1)
Got 2 w/75# and moved down to 50. It was cool knowing I could strict press 75 though!
B. 10-15 2-KB incline bench press x3, rest as needed
53# – my chest will definitely be sore tomorrow
C. Accumulate 6 min in a wall-facing HS hold
*minimum hold time = 30 sec
Completed in 5 rounds
**2 min easy spin on bike between sets
C1. 10-12 UB CTB x 4, rest 1 min
12,10,10,12
These felt good today
C2. 8-10 UB hang power snatch @ 95# x 4, rest 3 min
+
Crossover Symmetry – your choice (spend 10 mins here
Day score 5: My right thumb has been bothering me really bad since yesterday. Hook grip is super painful.
10/12
A1. 1 snatch pull @ 115% x 4, rest 1 minute
245 – felt really good today
A2. 1 Squat snatch @ 96% x 4, rest 2 min
205 – had to call it on this today. Something is wrong with my right thumb. Can’t open it all the way and it hurt to hook grip. Tried straps but they were throwing me off
+
Hatch Squat Cycle W7D2
B. Back Squat
a) 1 x 4 @ 260
b) 1 x 4 @ 280
c) 1 x 4 @ 295
d) 1 x 4 @ 315
C. Front Squat
a) 1 x 5 @ 195
b) 1 x 5 @ 210
c) 2 x 5 @ 225
Build to 260 & had to stop. My calf also feels really painful today for some reason. Just a high pain day in general. Playing it safe so that hopefully tomorrow can feel better. Moving onto WOD.
+
The Fittest Experience Qualifier 19.3
7 Min AMRAP
10 Toes to Bar
30 Double Unders
15 Toes to Bar
60 Double Unders
20 Toes to Bar
90 Double Unders
Etc…
300 (50/120 DU) – this felt pretty good. Abs were definitely the limiter. Still haven’t replaced my cable because I need wire cutters but I’ll have it fixed ASAP before TFX. So a few trips there. Went to quick singles in the end of round 25 which wasn’t that slow actually. Happy to finish on dubs that was my goal. Video below.
+
Knee / Quad health:
A1. 10-15 banded knee extensions from pike position x 3, rest as needed
A2. 5-6 side plank clamshell ea. x 3, rest as needed
A3. 10 single leg reverse step downs ea. x 3, rest as needed
*10# plate as counterweight
10/9
Knee/ Quad Health:
A. 4 sets w/ 25# on sled: 50ft sled push + 50. ft reverse sled drag
B. Poliquin Step up – accumulate 50 each side
*unloaded- slight toe turnout
**https://youtu.be/AzbtpwYr2So
C. 10 Patrick Step-up x 3 @20×1 (2-4″ elevation- unloaded this week)
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
+
Hatch Squat Cycle W7D1
A. Back Squat
a) 1 x 5 @ 260
b) 1 x 5 @ 295
c) 1 x 2 @ 315
d) 1 x 3 @ 335
e) 1 x 1 @ 370
B. Front Squat
a) 1 x 5 @ 210
b) 1 x 4 @ 240
c) 1 x 4 @ 255
d) 1 x 4 @ 275
C. 1 AMRAP-1 (stop 1 rep before failure) DL set @ 83% of 1RM
352
+
The Fittest Experience Qualifier 2019 #5
For Time:
24 Alternating Single Arm Dumbbell Overhead Lunges
2 Box Jumps Overs
20 Alternating Single Arm Dumbbell Overhead Lunges
4 Box Jumps Overs
16 Alternating Single Arm Dumbbell Overhead Lunges
6 Box Jumps Overs
12 Alternating Single Arm Dumbbell Overhead Lunges
8 Box Jumps Overs
8 Alternating Single Arm Dumbbell Overhead Lunges
10 Box Jumps Overs
4 Alternating Single Arm Dumbbell Overhead Lunges
12 Box Jumps Overs
*8 Min Time Cap
5:33 – holy legs. This was challenging! Lunges felt fine the whole way through but they definitely made those jumps feel like 48” not 24 lol! Video below
Day score 7: Only 5 hours of sleep and my butt is very sore lol but we are gonna send it!
10/10
A. 3-5 Strict press x 3, rest 2 min
*@ 5# increase
130 – felt good today
B. 3-5 bench press x 3, rest 2 min
*@ 5# increase
175 – also felt good today
+
TTT TD #68
TBA
(I didn’t really set your legs up for success on the max here so if you’re wrecked, just treat it as a technical heavy for the day. If you feel good- crush it!)
A – 5:41
B – 270
Wow. I am just very proud of this performance. Kept up with some of the big dogs today and the 270 felt easy. Wish I had tried more!!!! Video below
+
10-15 min easy bike cooldown
10/7
A1. 1 Clean pull @ 120% x 4, rest 1 minute
330 – basically a heavy clean deadlift with a pull lol. Very slow
A2. 1 Squat clean @ 93% x 4, rest 3 min
255 – these felt awesome. Best cleans ever!!!
Even the ones I thought I was going to miss I saved.
B1. 6 drop lunge to box step up ea. leg x 3, rest 90 sec
*Modareat loading. Bar in back rack. 20″ box
B2. 15 frog position hip thrusts x 3, rest 90 sec
B3. 5 box jumps from seated x 3, rest 3 min
C. 10 single leg hip extensions ea x 3, rest 3 min
+
Alt. EMOM 30 min: (pick a sustainable effort- shouldn’t feel harder than 8/10 RPE)
min 1: 40 sec row
min 2: 40 sec empty BB OHWL
min 3: 40 sec bike
min 4: 10 box jump overs @ 24″
min 5: 40 sec ski
min 6: 10 alt DB snatch # 50#
Pushed the tempo on this one to simulate the TFX qualifier coming up. Felt good
Day score 7: First day feeling better but definitely tired
10/6
100 DU AFAP
-rest 90 sec-
x 3
1:31, 1:11, 1:25
Tripped up more than I’d like but had some big sets. Honestly just need to switch cables to my new cable and I think I could go unbroken.
+
3.3.3 S.HSPU x4, rest 3 min
*rest as little as possible between clusters in order to maintain UB sets
1 – 1:30 3.2.1 , 2 – 2:30 3.3.3 (played around with my hands on this one. Gabe said I am not making a tripod at all and my head needs to be closer the wall so it’s more like a push press and that helped a bit. ), 3 – 1:42 3.3.3, 4- 2:45 (failed a lot on this one last set)
+
A1. 3-4 Strict press x5, rest 60 sec
*hang KBs from training bar (as light as you have) or bamboo bar (if you have one) to load- challenging load, across
**increase loading
137 – 3, 2, 3, 3, 3
A2. 20 sec wallfacing HS hold + 10 alt wall-facing shoulder taps + 20 sec wallfcaing HS hold x4, rest 90 sec
Harder than just regular taps for sure
B1. 6 close grip bench press x3, rest 90 sec
*increase loading- across
195 – felt solid today
B2. AMRAP-2 2-DB push press @ 70# ea x3, rest 90 sec
75# – 7,6,6
C1. 6-8 weighted wide grip strict pullups x 4, rest 1 min
26# – very hard today
C2. 60ft seated hand over hand sled drag x 4, rest 3 min
+
EMOM 8-10 min:
30ft plank walk
+
Shoulder Series x 1-2
10 Banded facepulls
10 Rings hinge row
10 Scaption
10 straight arm lat pull down
5 planche lean (feet elevated)
10 T pulls
10 W pulls
10 Y pulls
Day score 5 – Feeling better but still drained. Posterior chain is sore
10/5
A1. 1 snatch pull @ 110% x 5, rest 45 sec
235 – felt good. A little bit taxed from the throwdown
A2. 1 Squat snatch @ 93% x 5, rest 2 min
200 – made 3 and then missed 3 so I moved on. Never felt 100% in the right spot today. Lower back fatigued
+
Hatch Squat Cycle W6D2
B. Back Squat
a) 1 x 4 @ 280
b) 3 x 4 @ 295
C. Front Squat
a) 1 x 5 @ 195
b) 1 x 5 @ 210
c) 2 x 5 @ 225
These felt alright other than my knee was just angry today. Irritated it on the hike.
+
Every 2 min x 10 sets:
100ft prowler push @ sprint effort
*moderate loading- you should be able to keep a high turnover throughout the push but it should burn
3 plates – wasn’t that hard but thought if I added another plate it might’ve been too slow of a turnover
+
Knee / Quad health:
A1. 10-15 banded knee extensions from pike position x 3, rest as needed
A2. 5-6 side plank clamshell ea. x 3, rest as needed
A3. 10 single leg reverse step downs ea. x 3, rest as needed
*10# plate as counterweight
+
For time:
21 CTB
21 TTB
-rest 2 min-
For time:
15 CTB
15 TTB
-rest 1 min-
For time
9 CTB
9 TTB
-rest 30 sec-
7:12 total – didn’t feel limited by either movement just couldn’t hang onto the bar
1 x AMRAP UB TTRings
4 – just can’t hold onto the bars they are ridiculously slick
Jackson’s Training 