PERFORMANCE
Warm-Up.
One set of:
Row x 2 minutes at easy pace
Passive Hang on Pull-up Bar x 30 seconds
Row x 90 seconds at moderate pace
Scapular Pull-ups x 30 seconds
Row x 60 seconds at fast pace
Passive Squat Hold x 30 seconds
Followed by…
Two sets of:
Single Arm Dumbbell Push Press x 5 reps per side
Waiter’s Carry x 50ft per side
Standing Jump for Maximum Height x 3 reps
Then…
A.
Every 2 minutes, for 20 minutes (10 sets) of:
Split Jerk
*Set 1 – 3 reps @ 65%
*Set 2 – 3 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 2 rep @ 80%
*Set 5 – 2 rep @ 84%
*Set 6 – 1 rep @ 88%
*Set 7 – 1 rep @ 92%
*Set 8 – 1 rep @ 95%
*Set 9 – 1 rep @ 98+%
*Set 10 – 1 rep @ 101+%
B.
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (20/15 kg)
30 Pull-Ups
Compare results to October 26, 2022.
A. 212.5 (95%) pr is 225 good with this
B. Jackie 8:35 29 sec lifetime PR!! smooth rowing for 3:51
Did it a second time tonight 6:41 – more info on the first one a bit lower
This time I did a 1:45 pace (little too ambitious) 35/8/7 thrusters 10/7/7/6 pull ups. If I went with a 1:55 pace, thrusters could have been unbroken, and pull ups would have been faster too. Oops 🤷♂️
Sj 150 x160lbs
Jackie ub 6:39 🙂
Oct 26
7:02
A. Done as push jerks
Up to 175. Not great. Not bad either.
B. Rx: 7:56
I was encouraged to finish the pull-ups in 90ish seconds!
C. Running intervals
I want to train for a race of some sort. I need to pick one! Until then, I want to incorporate more running into my training.
1.6 miles in 12 minutes
Worked on pushpress
3×145 2 sets
3×175 2 sets
3×195 2 sets
3x 225 2 sets
Jackie
1000m row
50 db thrusters 25lb dbs
30 pull-ups
8:31
A.
lbs 175×3, 180×30, 185×2, 190×2, 195×2, 200×1, 205×1, 215×1, 220(fail), 220×1, 225(fail)
B.
Subbed 800 meter run
7:38
A.
Up to 70kg, failed at 72.5kg
B. 8.57min RX
A: wrecked shoulder. Worked on mobility and form
B: 10:51
Subbed ring rows for PU
A. 97k Split jerk
B. Jackie 8:42 rx
1000mts 3:58
6:06 RX
Heavy spl jerk @134#
Jackie: 11:12 rx
Do you use DB’s or Barbell for the thrusters?
Barbell!
Successful @285 lbs
Failed @295 lbs
6:56 RX
Thrusters 35/15 @45 lbs
Pull ups 10/10/5/5 butterfly
A. Split Jerk
55×3, 65×3, 75×2, 85×2, 95×2, 105×1, 110×1, 115×1, 115×1, 120×1
***missed 120 the first attempt, dropped back to 115 and then got 120 second try
B. Jackie – 8:52
1000m Row – 4:23.1
50 Thrusters @ 15kg – 35/15
30 Pull Ups – kipping 10/10/4/4/2
***not one of my better times, but not my worst either
Haven’t done that much kipping in the past 6 weeks or so…made them slow and wonky.
10’13’´ RX with strict pullup😅😅😅
85kg jerk
14:32 with 15kg dumbells