A.
Three sets of:
Russian Baby Makers x 6-8 reps
Band Distracted Perfect Stretch
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x 45 seconds per side
Y’s, T’s, W’s x 8 reps
B.
“Jackie”
For time:
Row x 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups
Compare to June 24th, 2017
Optional Session
Two sets for max weight of:
100-Foot Overhead Yoke Carry
Rest 2-3 minutes
C.
Two sets of:
200-Foot Rope Pulls
(this is an absolute killer on the rear delts; the idea is still intensity though, so pull as fast as possible; we want maximum blood flow into the lats, this is far more important than you know)
Rest 2-3 minutes
D.
Finishers
One set of:
400 Meter Sandbag Carry
(every single week, because it’s the best thing for your soul – and your posterior chain)
Jackie -8:12
Jackie-8:06
Morning session
Did an hour beach cruiser bike ride at a good pace of 5min miles to make up for missed second session yesterday
Today’s
A) done
B) 7:17 – why was that so hard today
3:40 easy pace Row
25 UB thrusters then I completely fell apart
Was gassed had to break up the pull ups
C) skipped the yolk carry
200ft rope pulls @ 225#
D) no sand bags used a 55# slam ball
A. Done
B. 8:45
2 set OH BB carry 75ft 155/165
2 set 200 ft hand over hand rope pull 125/125–killer
400 meter sandbag carry @ 100 # 3 drops
A. Bar MU practice
B. Jackie 6:45, 16sec improvement from 6/24
Oh great time on Jackie Perry!
Thanks Nichole!
Jackie- 6:45. The thrusters got me. Didn’t put down but stopped a few times.
Pull ups were 20/10 and ROW was 3:28
You and Perry tied!
Still not feeling well so went to gym with the intention of not doing anything too intense. Started off with power snatches, 5X3 @40-43-45-45-45kg Training partner was about to do Jackie at a leisurely pace so decided might as well just do it…at a leisurely pace. I would not call the whole thing leisurely, took my time in transitions, but it still felt pretty hard: 8:09 (compared to 8:20 last time), so I guess a sub 8 is what I should aim for. Did some dead stop front squat, 5X3@40/45/50/53/53 Did a 10 min EMOM of SHSPU on small abmat… Read more »
A. Done
B. Jackie: 11:20
C. Did some pulling stuff since I didn’t have a sled today
D. Did 400m medball carry, no sandbag today (Box closed, had to use a gym)
B. 7:25
Home gym space not cutting it. Going to start looking at open gym times….
Invictus Gymnastics HS and pull up work then
Jackie- 7:32.
Row : 3:40.9
Thrusters – 2:10 , 31 UB and I shouldn’t of put the bar down
Pull ups- 1:42- Deffinately plenty of room for improvement.
You definitely could have kept that ub!
Still think it’s a PR, but agree. The minute I put it down it went to crap. Broke the last 19 into 3 more sets! The mental aspect needs work.
A. Done
B. Overhead-KB-Carry: 2×20, 24 and 28 kg
C. Rope-Pulls (only 6m rope): Up to 85 kg.
D. KB-Jackie:
– 1.000m row,
– 50 KBS @ 24 kg and
– 30 pull-ups.
7:28 Min
E. 400m plate-carry @ 25 kg: 4:27 Min
Are the sandbag carries in front of the body?
Yes
B. Jackie: 7:05 not my week this week
Rest up tomorrow and Monday is a new week!