A.
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups
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
did this a couple days ago but never wrote it down.
A. 9:44 – this felt really slow
B. 75, 75, 75, 95
10, 10, 10, 6/4
Legs still hurt.
A: Jackie. 10:04 with a ~20 second interruption in the middle. Everything went pretty well except the pull-ups. For some reason I have digressed. Will be doing some strict and weighted over the next few months.
B: BSS Rx with 25lb DBs
Strict HSPUs x 8 Rx.
What can you attribute the digression to?
I think a lot of it is just bad timing between travel where I almost never have pull-ups as an option and I usually only hit 4 days per week so it seemed like I didn’t do any for a few months. I was just getting a good butterfly going and then hit a long stretch where I didn’t do pull-ups. Maybe I lost my groove.
6 mile hike. The site won’t let me post a picture. It was too roaring. Couldn’t finish the hike because the third falls was impassable. Had to reverse out and that way down the hike left my hips feeling it
Got a the rower and said nope. Mobility and core work
Where was this hike? Sounds beautiful!
A. Jackie
7:20
B. Bulgarian Split Squats
3×8 @tempo
40, 50, 50
Strict HSPU
3x 8-10
These two movements are definetly my least favourite and hardest. The video Candy posted on the BSS helped BIG time. And on the HSPU I tried to focus on externally rotating the shoulders and keeping tension in the back. This also helped huge. The best the HS have felt in a long time.
Sounds like it went well, great work man
Great focus points!
A. 8:20. I was feeling really tired after work today. Don’t think I ate enough today!
B.
BSS x 8 @ 115,120,125
SHSPU x 8
Caloric intake and quality food can definitely have an effect! Make sure to fuel up today!
A. Jackie RX 7:32. 3:26 1k
Disappointed in my post row performance.
How will you attack the workout next time it comes up? We do this every 3-4 months so it would be good to have a game plan!
Too hot on the first 500m and took too many breaks on the thrusters.
Backsquat up to 275×10 this was my 5rm 2 months ago
Jackie as Rx
6:55 32 secs off pr but I’ll take it today
50ghd sit ups and bicep curls for the gurls
#gainz!
Especially after heavy squats. Nice work, Dustin.
Wow, yes, after squats!
Only time for A before a meeting…. I’ll do B when I get home.
Jackie rx’d 7:03
Row in 3:33
Thrusters in 22/15/13
Pull ups in 12/10/8
1st time doing Jackie with a rower in a couple years since we didn’t have one at the office. 6 seconds faster than the last time when I subbed running. Quad burn is a real thing!
Great job on Jackie!!
A.) 9:30 RX. 40 sec improvement from 12/4/17.
B.) done at 30 lb dbs. Hspu a little messy
That’s a huge improvement congrats!!
Wow! A 30-second improvement on Jackie is HUGE! Congrats!
A. Jackie – 9:07 (20s slower than on 12/4/17 but was 10s faster on row) Row – 4:14.9 (I haven’t rowed this well in a year..but I think it killed the rest of the wod) Thrusters – 10/10/5/5/5/5/5/5 (didn’t set bar down) Pull ups – 7/5/5/5/3/3/2 B. BSS x 8 @ 3111 – 35# DB’s, 35, 40(this was rough as I was holding a 35 & 5# DB in each hand) C. 2 Rounds ABMAT sit ups x 30 Ball Slams x 15 each side @ 14# Rev sit ups x 30 Standing weighted obl crunches x 15 each side… Read more »
hard work at that core on C & D!
50 UB!!! U are the hulk!?!?
Amazing work today Candy! Great work on the row, looks like your focus on technique is paying off! I was happy with my 48 GHD sit ups in 3min but it looks like I have some serious catching up to do!!!
Ill trade u ab skillz for your bmu or rmu!
That’s a ton of volume and great on each one!
Fast row Candy! That’s great. Also, thanks for posting that BSS video. These have been super hard for me lately and it was because I was doing them COMPLETELY wrong! The video made all the difference. Thanks!
A) EMOM 5′: clean pull + hang power clean + power clean + push jerk. In kgs: 50, 60, 70, 75, 80 Immediately followed by B) EMOM 6′: power clean + push jerk. In kgs: 85, 90, 92.5, 95 (5 kgs PR!), 95 (failed jerk), 95 (failed jerk). So, this was hard ?, I tried to focus on improving my jerk mobility, as I normally do something that’s more like half jerk/half press. Things got real in that second EMOM, I didn’t realise I was PR-ing my C&J but I suspected I was close to it so I wasn’t bothered… Read more »
Wow Jorge…what a day..you are on fire with those PR’s…AWESOME WORK!
Huuuuge Grace PR!
Dude that’s a huge day. Congrats on that C&J PR (by 5KG!!) and on your “Grace” that’s such an amazing PR. Hard work is paying off man
Incredible work Jorge!!
Awesome job!!
Way to PR Jorge! Crushed it!
When are you working your dips in this week?
Thursday’s the day; it’s the group’s active recovery day and I plan to use it for skill work
A. Jackie: 8:28
Row: 3:34 that felt smooth and relatively easy. In hindsight I should have taken another 10 sec because it came back to bite me on the pull-ups. Thrusters were 35-15 and took just over 2 minutes. On the pull-ups I was down to doubles or triples.
B. Front rack BSS empty barbell first two sets; 65 lb last set
90 degree press: 10 reps 95 lb, 10 reps 95 lb, 6 reps 115
C. Tempo bench press 40×1
155×5, 155×5, 165×5, 165×5
Wow that row is awesome Mike…Nice work!
Darn mike, that’s serious rowing power. Great work
That row….
Solid work Mike! I’m jealous of your row!!
Great job, Mike! How did you find the 90 degree presses for a HSPU sub? Pretty nifty?
Thanks for that suggestion! I think it’s a really good sub. I need to continue to get more comfortable upside down as well. What body weight % should I get to before going for HSPU?
I think you should still mix in HSPU negatives as part of your work toward getting them, no matter what % you can hit on this. Negatives should be used if they come up in the strength portion or as supplemental work after your regular training and not in the conditioning part which is when you’d use this 90 degree press or another sub.
A) 7:25 (3:45 off the rower; getting over a head cold, legs were tired and lungs weren’t there)
B) 1) 50# DBs
2) 10 unbroken (focused on squeezing my gluteus and driving my head through to stick with the new standards)
Solid day of work for not feeling 100%! Good job man
Great work wes!
A. Jackie as Rx: 6:42 (30s PR)
Row in 3:40, thrusters 35-15 (next time ub),
Pull-ups 10-5-5-5-5. For some reason my PU’s were not on point today. But happy with the result! Next time <6:30 🙂
B. Split Squats at 40kg/90lbs Barbell
SHSPU’s 10/7-3/5-3-2
Accessory:
3×10 controlled V-Ups
3×10 rolls to candlestick
Congrats on the PR Steven…great work!
Strong work!
Nice PR well done!
Holy PR! That’s huge! Congrats!
A: 9:38
B: Done with 35# KB
First Time with Jackie. Super pleased with this effort. Started thrusters before I felt “ready” off the rower. Same with pull ups.
Broke thrusters at 25/15/10
Broke pull ups at 4s and 5s… last 10 were at 6/4
Butterfly’s are coming along!!!!
Great work Mike, sounds like you hit it hard!
That I did!
Excellent t shirt choice!
Great picture! I passed this along to our marketing team. Look for it on social media soon!
That’s awesome! Can’t wait to see it!
Awesome work. It’ll be super cool once you get those butterfly pull-ups!
I’m starting to feel like a superhero!
Awesome work man, impressive for a first! You will only get better at the “go before feeling ready” thing so keep that up for sure!
Thanks, Joey! I’ll be look forward to that.
Well done Mike. Way to push through it!
Sub-10 for your first Jackie is awesome! Great job!
Thanks, Michele! I appreciate it. I’m starting to see some fitness gainz coming in, for sure. I’ve got Invictus to thank for that!
A. “Jackie” as Rx: 6:10 (23s PR)
… almost 4 years ago since I did this workout (avoidance issues?) … 1:53 pace on the row, UB thrusters, 26|4 on the pull-ups (so close) – made a point to not check my journal before.
B1. BSS 8 x 3111: w/ 50, 55, 60 DBs
B2. SHSPU 2011: 3 x 10
… “relatively recovered” – hmmm … B included alot of sitting between sets.
Good work on that huge PR.
Great PR Chris…congrats!
that’s a huge improvement chris. amazing job
WOW! Congrats on the PR!
Great PR man way to go! Also great work on those BSS that’s some heavy stuff
Incredible effort Chris!
Holy smokes! A 23-second PR from a veteran athlete is incredible on Jackie!!
Going to be tackling today’s WOD later this week but I don’t have kipping or butterfly pull ups. Should I sub strict or is there a different skill I should do?
Hi Lindsay, i would sub for ring rows rather than strict pullups to keep the intensity high!
Great! Thank you James!
agreed, this is supposed to be fast work Lindsay, so it’s better to sub the movement for something you can knock in a moderate amount of time. Jackie should be done under 12 minutes.
Hi Lindsay,
Don’t sub strict for this workout. Instead either do jumping pull-ups or banded pull-ups so you can keep up the intensity and move quickly. Ring rows are ok but they really shouldn’t be done for time.
Whatever you choose, make note so that next time Jackie comes up – which is every few months – you can compare what you did and notice your #gainz!
Let us know how it goes!
Okay, thanks Michele!
Good morning everyone! Had a cold last week that turned into bronchitis so this weekend consisted of lots of rest and fluids. Feeling much better today and doctor gave me the ?? to workout so catching up on last week’s work! Felt so good to move.
Thursday’s WOD:
A. Done with 30 lb dumbbells
B1. 10 rounds (subbed 30 high knees for dubs because I don’t have those)
B2. 2+4 RX
B3. 6+4 RX
Great work Lindsay…keep working the DU’s…they will come!
Thanks Candy! My gym’s ropes are always broken or missing so I rarely practice. Considering investing in my own at some point.
It’s WELL worth it!! Will make all the difference having one made for your height!!
If I can make a suggestion the SR1 from Rogue is fairly cheap and I’ve been using mine for a few years and I love it. Great work today!!
Nice numbers on the workout ??
Great job Lindsay!
A. Rx 7:51, still avoiding butterfly PUs after Murph a few weeks ago, so kipping. Off the rower at 3:40
B. BSS w/45# DBs, SHSPU x9 @tempo
C. 5min Emom 20 push-ups, Core Tabata
Felt queasy for about 30mins after BSS… they always wreck me…
I often wish I could do my workout before I go to work…but then again on days like this..you are right it would be tough! Regardless you awesome TLH!
I felt the same about A this morning! I dragged on the warm up for awhile before I finally decided to go for it heheh. BTW I agree with what you said about the AB module and the lag the other day. I’m still happy with my AB but that part sucks. I’m guessing they will improve it in future models. Also… I placed a Rogue order last week with a bunch of goodies including a strongman sandbag!! Can’t wait to try it out
Nice work today!
Awesome, the sandbag is literally loads of fun
Ahh awesome! Show and tell time!
What happened with the butterfly? Curious cus I was doing them yesterday and my shoulder feels gnarly today…great work hope the worm was tasty early bird!
After doing 100 weighted butterflies in Murph, I felt a ton of tightness in my lats… giving them a break with kipping pullups since your not under constant full tension.
Gotcha thanks brother could’ve been BMU also on my shoulder not positive….also nice work on tempo hSPu that sounds tough
No tower Subbed 100 SDHP
7:52
B BSS at 135, strict HSPU 8,8,6-2
BSS at 135?? So strong!!
Are you willing to consider some other subs for rowing? SDHP isn’t the most functional or safest exercise. Do you have an Assault Bike (or other bike)? Or are you able to run? If no to both, let me know and I can come up with something else.
I know… I have to find a rower. No stationary bike, but you just made me think I could buy a setup to use on my real bike. I could also run.
The problem with these two is that I would like to find a sub that also work my upper body