A.
Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM
Rest exactly 3 minutes between lifts over 75% of your 3-RM.
B.
“Jackie”
For time:
1000 Meter Row
50 Thrusters (45/33 lbs)
30 Pull-Ups
A) up to 355 x 3 at tempo. previous PR was 345, not at tempo so i’ll take it
B) 9:13 which wayyy of my best but just wasn’t feeling the row
been following the blog for quite a while but plan is to follow this programming from now on while also commenting/logging. here we go…
Welcome!
Wasn’t sure what to use for 3RM value so took a guess with 380lbs baseline
Deadlift: 195, 285, 325, 355, 385×1 (failed 3RM), 385×3
Jackie: rowing in went well, didn’t go all out knowing I had substantial volume afterwards. Had to do pull up in singles because I suck at anything revolving around gymnastics (for now)
Split time:
Row1000m : 3:21
Thrusters: 2:57
Pull-ups: 2:18
Total time: 8:36 (first time attempting Jackie)
A. Deadlift
3RM
185,275,315,345,375, 385
B. 7:50
Hit the pull ups at 5:40 but right hand grip was limiting factor.
Part B only…
As Rx. 8:07. 12sec off my pr time of 7:55 from back in May.
Props to all the sub 7 times. That’s crazy fast.
A) Kept DL weights modest @ 175. Still not clear for pulling heavy weight with my shoulder.
B) 8:10, but subbed pull-ups for ghd sit-ups (still not clear for butterfly). My previous RX Jackie two months before surgery was 8:01. I have a lot of catching up to do…haha. 🙂
A. 185/275/305/335/360/375 PR by 15# will try 385 or 390 next time 3-RM cycles back
B. Off rower at 3:47
Thrusters 25/10/15
Pull-ups 8/8/8/6 ……9:41………
Prior Jackie’s
April 19, 2016 – 9:39
Sept. 8, 2016 – 11:43
January 4, 2017 – 10:55
I was shooting for sub 10:30 when I saw 11:43 and 10:56, so sub 10:00 was great, but now I wish it was sub 9:40. Still a great day!!!!
Looks like u’re back on track, congrats on PR!
Thanks! CF Invictus programming and tutorials are the best
A. 225, 305, 345, 385, 405, 425… Im Not sure I’ve done a 3RM on this… So this is my 3RM
B. Rx…9 something… My phone died about 30 seconds before I was done.
A. Haven’t done it yet. I am going to get with my coach to work on my DL form. There is something off still and I don’t want to go heavy till I figure it out. B. 8:40 PR I was feeling all demoralized about it because I fell apart on the pull ups then looked back and found I beat my old score by 11 seconds. Off the rower in 3:57 Thrusters were 25, 15, 10 Pull ups were crap! I was hoping to do 3 sets of 10 butterfly. The first 6 I couldn’t get my rhythm and… Read more »
I’m the same way with pull ups… if that rhythm can’t be found with 1st 3 or so reps, it all falls apart… u still PR’d tho so way to battle!!!
A. Haven’t done a 3 RM in years. New one is #235, 10# over my 1RM from years ago
B. Never done this one that I can remember. 3:40 row (moderate pace), Broke up the thrusters @35 as, 15, 11, then ~8 at a time. Pull-ups were good for me, sets of 6.
Total: 10:57, want to improve thrusters and pull-up rep sets next time.
A. Hit 335 to equal current 3RM. Form started to go on rep 3 so I didn’t push it.
B. Rx’d with run instead of row. 7:09. 30/10/10 and 11/11/9
A. 375×3 went for 415 but wasn’t happening for 3 today deadlift has went down a bit
B. 6:23 RX 3 second pr feeling good about this one
It’s always a great pick me up to excel in the metcon..you killed it!
Thanks candy! But ur the beast pring all over crazy strong deadlift great work!
A.) Still weary of heavy DL’s due to back sprain, so went with 4 x 10 Reverse Hypers on a incline bench and a bunch of heavy kettlebell carries. it did the trick!
B.) 10:15 RX . Felt I lost time on the pullups.
Way to play it safe and still get some killer work in!
A: Based off 315 – 160, 235, 265, 300, 315 (did not go for new)
B: Rx 8:20, better than the 8:43 in May, but personal PR is 8:13… so close… but that hurt today
Good work!
Thanks – rowing is my nemesis… kills me
Me too! Hate it!
A. 185, 245, 295, 330, 350
*went based off feel and not percentages while I build myself back up. PR is 500#, felt good to hit 350# x 3. Haven’t deadlifted heavy in probably six months.
B. 12:23 RX
*wasnt too concerned with the clock on this. Felt good to get another workout in. Can’t wait for tomorrow.
Great attitude Evan…keep up the great work!
A
225,305,345,380,405×3 definitely not a PR, but I just took a wag
The misses went 106,160,180,190,190×3
B
Haven’t done Jackie since 2013 regionals. Did it a wee bit slower this time ? 6:29 rx
The misses got 11:45 with banded pull-ups
Good work!
A wee bit slower..he says…nice work for both of you!
My lower back has been tight the last few days. I was more stiff and sore after not training this weekend than I am the following day. I took my time to make sure I was warmed up well today. A. Up to 315×3 which ties a pr. I did 325×2, but I just couldn’t do the third and I wasn’t pushing it today. B. I’ve done this workout once before, but I didn’t post a time. Today was 9:22 which had to be a pr. I finished the row at 3:31. C. Extra stretching and foam rolling and hopefully… Read more »
You guys and your 3:XX row times…
Nice work Mike!!
Sick row, I’m extremely jealous
Thanks man. Rowing is a strength of mine. I always like to see it come up in workouts.
Cool new PR! Row looking awesome as usual man… Also good job playing it smart on A&C
Thanks
A. Based off 220# 3 rep max as of 11/3/17
110×5, 165×3, 190×2, 205×1, 220×3, 225×3 (5#PR)
B. Jackie – RX 8:47 (row 4:24.3)
5/22/17 – 9:32 (row 4:26)
1/3/17 – 10:00 (row 4;16)
Really missing the extra work..but not enough in the tank during the week for that until after xmas.
Good work! Are you working more this month?
Yes…I work for UPS…hours very depending on volume..but this time of year we have no problem with volume!!
Yeah I can understand that. Good job getting so much done!
PR stars!!!
Great work on your new PR! Well deserved my friend
I can’t imagine what it is like to work for UPS this time of year and here you are… still improving. Great job!
Thanx Chris…this is what keeps me going and keeps me sane…just mentally difficult when you can’t do the quantity that ur used to doing. But I’ll take quality over quantity.
… missy was up at 5am this morning so had to slip out at lunch to lift something heavy …
Deadlift as Rx (OT3M)
5 x 225, 3 x 315, 2 x 355, 1 x 405, 3 x 415 (5# PR), 3 x 425 (15# PR)
… skipped the % just went with easy loading … back before my 1:00 meeting … good times.
I guess I must have always misunderstood what everyone meant by “a quicky” at lunch time…
Nice work man…congrats on the PR!!
True…Quickie does not always imply nooner…
Crushin PRs like it’s your job
Impressive “squeez in”. Great job
Nice job
Power lunch
A. 195×5/225×3/275×2/295×1/295×3/305×3
B. 11:58
DLBuilt up to 335 (nursing lower muscle back pull)
Jackie
8:35
5 sec off PR. Not bad for almost no cardio in 2 yrs. Focused on steady & smooth mvmt
10 min HS walk practice