8.17.2022
Warm-up
[3-10:00]
Row 2:00 easy pace
Row 1:00 Moderate pace
Row 45s HARD pace
+
AMRAP 3:00
3/3 Thoracic Rotation
3/3 deep lunge mountain climber
3 Push Up to Down Dow
Specific Prep
[10-15:00]
Thruster: Really focus on leg drive and pushing that bar off shoulders.
A great cue for Thrusters today: keep bar on shoulders and heels down until hips and knees are all the way extended.
Prep:
5 Empty bar thrusters w/ 1-2 pause between reps
Weightlifting
[15-25:00]
Thruster (build to a tough set of 3 in 10:00)
Specific Prep
[25-35:00]
Kipping pull Up practice
Metcon
Jackie (Time)
For time:
1,000-meter row
50 thrusters
30 pull-ups
Men: 45 lb.
Women: 35 lb.CC: PUSH/THRESHOLD
GOAL: (for regular Jackie) 8-10:00 (for Jackie Pro) don’t rip hands and AMRAP the BMU
Be smart on Row knowing you have a lot of high breathing movements coming after.
Thruster weight is supposed to be very light to allow for big sets, something like 20-15-10-5 is a good break down.
Pull Ups will be the gut check at the end today, be smart, even short bursts of reps can be quick, just limit your time staring at the bar.
Have Fun!
Jackie (BUILD) (Time)
For time (12 min time cap)
800/750m row
30 Thruster 35/15#
25 banded strict pull ups or 30 Ring Rows
Jackie Pro (Time)
For Time (12:00 Time Cap)
60/50 cal Row (w/ time cap of 3:30 for men/4:00 for women) **
50 Thrusters (95/65#)
30 Bar Muscle Ups
**If you don’t complete the cals under the time cap for Row you still move on, however, for every calories you have left at time, add 1 rep to your thrusters.
Cool Down/Stretch
[50-60:00]
Banded super front rack 1:00/side
Foam Roll back and lats 3-5:00
