A.
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups
Compare results to April 9, 2018.
Rest until relatively recovered, and then…
B.
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest 45 seconds after each leg
Strict Handstand Push-Ups x 8-10 reps @ 2011
(if you aren’t capable of this rep scheme yet, break up your reps and try to accumulate 8-10 reps in 60 seconds or less)
Rest 90 seconds
A. 6:38 Rx
B. Complete
Used 1 24kg KB and held it in the goblet position. Also used a shorter box to put more focus on the working leg.
G’day everybody! Try to post my workouts to get some feedback.
Mondays:
A. Fitness: 1k 20 Burpees 40 Thrusters
9:00 Min
Started way too slow at the rower in the morning.
B. BSS: 24 kg KBs x8 / 22,5 kg DB x8 for L seated oh-press
C. Commuting 5k Roadbike. 13:55
I try to put my focus more on strength and functional bodybuilding, so I mix up Performance and Fitness regularly to get more accessory work in.
Yesterday.
A. 6:13 Rx #pr #unbroken
A) 10:58 rx this was my first run at Jackie. Definitely see where I could improve.
B) complete.
Nice job, Mason!
A: 9:51 Rx’ed
B: BSS @ 95#. Still having trouble getting up into the handstand, so subbed Pike push-ups with feet on a 30″ box. Not sure why, but whenever I get into the HS, my arms just buckle. I don’t think it’s a shoulder strength issue. Maybe stabilizing muscles are weak?
C: 3 sets: Max sit-ups + 10 inverse rows
D: 5 minutes DU practice. Giving DUs a second try. I planned to practice for 10 minutes but I’m bad at being a novice and got flustered.
Hey Jared! Make sure you’re actively pressing thru the floor. I see this a lot with people kicking into handstands. Think about a strict press or any lift overhead, our arms are locked and we’re reaching up to create maximum stability.
Previously 12:53 using bands back in 2012 after Spinal surgery. Today Rx’d 10:40! I need to string together more pull ups, at the end I was doing sets of 2. but I got it done! I did the thrusters in 3 sets 21-21- 8 like suggested which helped me kind of game it. It was the pull ups that really kicked my butt today. Next time under 10!!
Nice Dan!! Well done
A. Jackie RX: 7:31 (1k 3:28)
Exactly 1 second faster than last time. But I did a lot of pull ups the last three days so my grip was fried.
B. 4×8 Split squats #95
4×8 HSPU “4.5 deficit with abmat
A. Jackie – RX – 8:12 (55s PR from April 9, and 35s PR lifetime)
Row – 4:24
Thrusters – 30/20
Pull ups – 15/6/5/4
B. 3 sets
BSS x 8 @ 3111 – 40# DB’s
SHSPU x 8 @ 3011 – 1 abmat for first set, then a pillow about 1/2 the height of abmat for the last 2 sets (yes I misread the decent and did 3s)
Huge PR!! Congrats
Way to go Candy!!!
A. 8:08. RX. Super dissapointing. Close to 2 mins slower than PR. At 18 thurster quads we’re done. Couldn’t do the 30 pull ups unbroke. Total shit show.
B. Done .
Been a minute following diff programming
Jumped in and did Jackie as Rx
6:46
Hope everyone is doing well looks like u all are killing it!
Looks like you’re still crushing it. Good to see you dropping by!
Thanks Joey I see u on BTWB by the way! Keep smashing it brother
WHAT…Dustin is in the house!! Awesome work today dude…and glad to see you drop in..you should visit more often!
Thanks Candy! Right back at you and can totally relate to hugging the barbell can’t let the calluses heal up too much 🙂
Funny you should say that…I finally got the rip in the middle of my hand to heal. But my nail tech told me today that 1 week away didn’t do much for the calluses…
Ran 1.5 miles came back with stupid pelvic cramping so couldn’t really push on Jackie. Super slow
A. 11:22
Did a super comfortable row which ended up being super slow 4:10
Thruster all broken 18/18/14 – all mental
Pull-ups 3/3/3/3 ( all these trying not to kick the spouse in the head because he wouldn’t move)
Then 3/2/2/3/2/2/1/1/2
Finished and cramps returned
B. Bulgaian split squats no weight
(Anika)
Darn it, let’s hope not! Way to push through the pain Britt:-)
Super slow row??? I would LOVE that to be my super fast row time…really nice work and fighting through the pain!
Agreed, haha!! Good job though, Britt
I’ll trade you rows for your BBJO speed!
A. 10:15 with assisted strict pull-ups
B.
i. BSSs w/ 20# DBs – these are miserable and with such little weight ?
ii. SHSPs – 10,10,8
A: 6:07 RX. First time doing Jackie in like 4 years. I wanted sub 6 but my pull-ups suffered today.
B: Split Squats: 45 lbs, 95, 95
10 Strict HSPU
Stoopid fast. What was your 1k time?
About 3:30 I think
CHASE! Damn…that’s fast!
Anika
A. 8:24 – went 40/10 on the thrusters, but then the pullups slowed me down. I just can’t do that many unbroken – 10/6/5/6/3
B. BSS – bar/65/75
SHPU – each round did 1 kipping pushup against the wall (a big win for me!) then did 8 pike pushups off a box.
Both of you killin it today!
Awesome work, y’all!!!
Warmup: Get really warm! Row 150 legs only then 150 arms only then 150 full strokes 2 rounds: Bar hang for 30 seconds + 10 scap pull-ups + 10 Kip swings 10 jumping lunges + 10 jumping air squats + 10 wide stance squats + 10 narrow stance squats With an empty bar: 8 front squats + 8 push press + 8 thrusters Go thru one round as FAST as possible: 200m row, 15 thrusters, 8 pull-ups — this primes the nervous system for the workout and also lets you feel the transitions between movements so that you’re prepared for… Read more »
A. 6:38 Rx a PR by 17 seconds
Row 3:40, Thrusters UB, PU 22/8
Thrusters still take forever but PU were better
B. BBS w/bar, SHSPU x 5 tough but good with the tempo
Great time Tyler!!
Congrats on the PR!
Congrats on the PR Tyler…that row and then to do thruster UB…BEAST!
There is no good reason to put the bar down even if you want to after 15 reps!
A. 7:46. Subbed run for row since I’m at home with no rower. Thrusters 25/15/10, pull ups 20/10. Not used to morning workouts and I could feel the difference today. Well off my PR but got a good workout in.
B. 40# dbs x8 @ tempo. Subbed seated alt shoulder press for hspu to work each arm individually. Kept the tempo throughout.
This just in, you never get used to early am workouts ?. Good job getting it done.
Ha – thanks for the heads up! Strong work!!
Saturday:
A) HSPU Workshop.
1 hour dedicated to work on many aspects on headstands, handstands, kipping mechanics, etc. Gotta work on my hip pop as it’s my weak spot there.
B) “Nancy” Rx – 5 RxT of:
400 mts run
15 OHS 42.5 kgs
Time 24’39”
Slow on the running mostly due to my lower back flaring up on the second round; OHS were done 10/5 then 7/4/4. Not the best of times and it was super grindy but it was so good to get this one done
WOW…I bet the HSPU workshop was amazing…good for you! Nancy..she is such a bitch…but you did it…got through it..nice work Jorge!
A. 7:24 Rx. Grip failed me on the pull-ups… spent about 6 hours putting up a horse fence yesterday.
B. Rx accidentally read as 4 rounds. Anyone else feel lightheaded throughout? Nasty combo, almost went lights out a few times.
My “put up horse fence @ Rx” times are horrible – true functional fitness!
True that, so much work left to do?.
Funny…I did feel a little light headed on B….not to the point that I’d pass out…but it was a little nasty.
Good morning everybody…welcome back Candy Oakley and thank you for the comments!
A. 6:32 RX; :23 PR; 3:10 row, UB thrusters, 20/5/5 pull-ups
B1. RX with 50# dbells
B2. RX on tempo, set 1 3/3/2; then 3/2/1/1/1; then singles for last set. looking to get volume on these, so I’m happy with this.
Man, that row… and UB thrusters?
Yeah…that was a typo on the row. It was around 3:40. Everything else was good, though. The warm-up helped a lot.
Still, very impressive time
Congrats on the PR, super impressive work
Chris…I diagnose you as NON injured…you killed this…that row and then UB thrusters…BEAST MODE!