Fat and Jackie . . .

Fat and Jacked-up . . .

A version of Jackie.

We were supposed to do Phat Jackie today: see previous Jackie attempts/variations.

1000 meter row
50 95lb thrusters (95lb front squats)
30 20lb weighted pullups (russian swings, 32kg)

12:49

I’m having a touch of pain on shoulder presses, so am laying off the overhead for a bit, working around it. So we worked through some subs.

So I went heavier on the thrusters than I would have normally since I was only doing front squats. Went for up elbows, proper depth, butt back as far as I could keep it. Used a dynamax ball to measure depth. Had the trainers right there most of the time, no one complained about my form. Which is nice, but I know there are little things I might pay attention to.

Did the front squats as 10-10-10-10-10, Kbell swings as 15-15. Wish I could do my pullups that way.

On the workout front, got the redneck squat racks in place. :-) Gonna be fun.

Jackie . . .yeah I'll leave it at that . . .

Jackie and the Snatch Attack

1000 meter row
50 kettlebell snatches @ 24kg (16kg) Alternating arms.
30 pullups

11:04

Compare to regular Jackie on 2/19/08 at 10:19.

I'm not sure where I lost the time. I know my pullups rotted.
Also, I was intending on using our 20kg bell, since I didn't think I was up to rx'd on this. Picked it out, set it down, and someone came along while I was rowing and horked it. So I grabbed the first thing I could, which was the 16kg. So that part was fast. Went 10-10-10-10-5-5 each arm. Then the pullups just killed me. The games are going to be a . . . hmm what's a word for an unpleasant fiasco you paid to participate in. Yeah that.

Jackie Blue

"Jackie"

1000 meter row
50 thrusters @ 45lbs
30 pullups

10:19

I had looked at the exercises early in the day and kind of gauged I could hit 10 minutes. So I'm very happy I hit as close as I did.

Troy gave us some instruction on proper rowing technique. I'm sure he's done it before, I'm almost equally sure I either missed it or wasn't paying attention. ;-)

It really helped the rowing part. Of course, the whole thing sucked . . . but whattya gonna do?

And why for the love of god do I think afterward "geez, should pushed harder". :-) I'm about to puke after and 30 minutes later I'm thinking "hmm, could pushed harder."

Half Jackie

Half Jackie

500m Row
25 thrusters @ 45lb
15 pullups

5:06

Also two days ago,

Lookit this…an actual semi work out….

12 push press @75
one round of strict cindy (not kipping) 3/6/9
9 push press
2 rounds of strict cindy 3/6/9
6 push press
3 rounds of strict cindy 3/6/9

Interesting and sucky….forgot how much push press/thrusters kill pushups…

Strict pullups because I can do three at a time for a good while, and my gym is set up that the rack was right where I’d kip so I just left it there…

Didn’t time it but took no breaks.

Ought to bump it to 15 down to 3 push press so end up with a

15-12-09-06-03 PP @ 95 (45 push press)
01-02-03-04-05 3-6-9 cindy…. (15 rounds cindy…)

That would be positively nasty….

Sunday Silliness

Clean and Jerk practice

OHS

3x5 @ 75lb

3x7 strict pullups

Then

Half Jackie

500 meter row
25 Thrusters @ 45lb
15 pullups

6:02

Wow, amazing how many "lack of character breaks" you can stick into such a short workout....