“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

20 Comments

  • Tracy

    01/30/2014 @ 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

  • Tom Kuchenreuther

    01/29/2014 @ 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!

  • Rachel 'Goose'

    01/29/2014 @ 4:30 pm

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

  • Jul

    01/28/2014 @ 2:37 am

    Snatch bal 150
    Ohs 150×2
    WOD 8:48

  • Michael McGuire

    01/28/2014 @ 1:41 am

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

  • Andrea

    01/28/2014 @ 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

  • biscoe

    01/28/2014 @ 1:15 am

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

  • Joey

    01/27/2014 @ 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 @ 6:28 pm

      Joey, where are you joining us from?

      • Joey

        01/28/2014 @ 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 @ 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.

          • Joey

            01/29/2014 @ 3:26 pm

            Thanks for the guidance goose! Will definitely do that over the next month.

  • Paul

    01/27/2014 @ 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 @ 1:48 pm

    Good work from everyone that competed this weekend…motivating stuff

  • Shane Callaghan

    01/27/2014 @ 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!!!

    • Michael McGuire

      01/28/2014 @ 1:38 am

      Good work man…solid time!

  • Mike Brown

    01/27/2014 @ 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 @ 1:18 am

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

    • JonesMike

      01/27/2014 @ 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 @ 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.

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