Wednesday, Aug 17
“When things go wrong, Simplify.” - Dan John
Strength
3 Bench Press, pick load
Every 3 mins for 15 mins.
Suggested loads per set (by %): 70, 75, 80, 85, 90+
– THEN –
Bench Press 2x Max Rep
Use the heaviest weight you can for each set.
Rest as needed between sets.
Drop down and complete at 10-15 lbs less off today's heavy from part 1.
Complete sets every 3 mins.
WOD
For time:
Row, 1000 m
50 Thrusters, 45/35 lbs
30 Pull-ups
Athlete Instructions
If your Jackie time is greater than 8 minutes, or you’ve never completed the workout, perform it as written above. If you do have a fast time on record, consider scaling up the thruster and pull-ups to something similar to the Games finale.
Scaling
The benchmark Jackie is meant to be performed at very high intensity. Reduce the distance of the row and the weight of the bar to ensure you can push the pace. Modify the pull-ups so you can crank out large sets that test your conditioning.