“Jackie”

Jan 27th, 2014

Category: Competitor

“Jackie”

Tim Biscrow

Tim Biscrow

Warm-up
Row 1000m easy- try to keep your pace the same throughout the duration
Spend 10 minutes rolling and stretching the quads and calves

Midline
Hollow Rock Challenge Week 4 – 40

Oly
Heaving Snatch Balance
1-1-1-1-1
-If you are new to this movement keep it light. Feet start in the squat position

Strength
Overhead Squat
2-2-2-2

WOD
“Jackie”
1000m row
50 Barbell Thrusters (#45 bar)
30 Pullups

DISCUSSION 20 Comments

  1. Tracy 01/30/2014 at 1:55 am

    Snatch balance: 155
    Overhead squat: 165×2, 175×1…soooooo close with the second rep
    Jackie: 8:24rx…not my best, back tightened up

  2. Tom Kuchenreuther 01/29/2014 at 5:07 pm

    Warmup: done
    Oly: 165 – 175f, (shoulders needed more mobility)
    Strength: 155-165-165
    Jackie: 9:08 – 30sec PR – lactic acid in quads so fast!

  3. Rachel 'Goose' 01/29/2014 at 4:30 pm

    OLY: 5×[email protected] 180, 4×2 @165/170, 9:15 (1st time ever doing Jackie/body ached from weekend)

  4. Jul 01/28/2014 at 2:37 am

    Snatch bal 150
    Ohs 150×2
    WOD 8:48

  5. Michael McGuire 01/28/2014 at 1:41 am

    Heaving snatch balance- 175#
    Ohs- 215×2
    Jackie-6:33 RX…last time I got 711

  6. Andrea 01/28/2014 at 1:20 am

    Snatch bal: 155
    OHS: 165×2
    Wod: 7:11

    EMOM 12: even-6 bench @115 odd-4 c2b strict on fat bar

  7. biscoe 01/28/2014 at 1:15 am

    went real light on oly & strength due to left shoulder/neck area being real sore/tight
    jackie: 8:10

  8. Joey 01/27/2014 at 11:45 pm

    OHS: 275×2, 290f, 300f, 300×1.3 :p (Ties PR of 300×1)

    Subbed Barbara for two reasons
    1. no rower and REALLY want to do Jackie RX’ed
    2. Need to work my BW movements volume capability
    25:36 PR

    • Andrea 01/28/2014 at 6:28 pm

      Joey, where are you joining us from?

      • Joey 01/28/2014 at 10:32 pm

        Hampton, Va! Kyra turned me on to your programming a while ago (“met” her through Dailymile) as the mainsite wasn’t really doing it for me and really needed some guidance at the time on how to program and prepare myself better for trying to get to Regionals this year. I lived in Beantown for about 2 years when I was in college and miss it quite a bit. I would do a lot to move back there if my wife were willing. 🙂

        • goose 01/29/2014 at 12:41 am

          Nice to have you Joey, sounds like you are strong enough to make it as a Regional athlete. Subbing in the BW volume WODs and some extra straight conditioning WODs would be your best plan of attack. use the bw and conditioning floaters to supplement or replace your strengths.

  • Paul 01/27/2014 at 5:58 pm

    Worked out w/ the 11am class in green:
    Oly: missed
    Strength: worked up to 225, 245 for 1 (1 rep max PR)
    Jackie: 8:24 1st time

  • Michael McGuire 01/27/2014 at 1:48 pm

    Good work from everyone that competed this weekend…motivating stuff

  • Shane Callaghan 01/27/2014 at 1:00 pm

    Warm up done: Brownie “check mark”
    Oly: Stayed light @ 115
    Strength: Worked up to a 175 PR
    Jackie: 6:07 …Went unbroken until dropping off the bar at 29 pull ups!!!

  • Mike Brown 01/27/2014 at 12:20 pm

    Warm Up: Complete @ 3:40
    Oly: 135, 145, 155, 165, 175
    Strength: 155, 185, 195, 205
    Jackie: 7:17 PR (8:41 in May)

    5:30am class

  • JonesMike 01/27/2014 at 1:18 am

    11am if anyone is in the need for black market burnt toast

    • JonesMike 01/27/2014 at 7:15 pm

      Worked with Paul and his perfect squat. 215/265×2/8:37 (pull ups are still goating me)

  • Kara 01/27/2014 at 1:07 am

    Great job today everyone that competed! It was really exciting to see you guys hold your own with all the Games athletes. I was really impressed and so proud of you guys.