Jackie

8:00am at RNCF

3 Rounds Not for Time:
5 Deficit HSPU
10 Pistols
10 GHD Sit Ups

NOTES: I used the new PVC handles today - the were shorter than the other ones. I hate pistols in the morning. Ouch.

Squat Clean
Work up to heavy squat clean with good form
Multiple sets of:
85
125
155
175
185

NOTES: With Andy's expert help I was able to get up to 185 with good form. I need to focus on pulling my shoulders back and staying in my heels. I also need to make sure my elbows flip quick under the bar and catch the bar high on my shoulders. I was supposed to do clean and jerks, but I forgot to add the whole jerk part...

Back Squat
Find 1RM
1 x 175
1 x 215
1 x 230
1 x 242

NOTES: I'm so relieved that my squat is improving again. I loved that Andy spotted my last rep. Whenever he spots me I have a lot more confidence to stand it up. When I know that he is there to pull me back up and help support the weight, I am willing to try and attempt a lot more weight.

Jackie
1000m Row
50 Thrusters (45# men's bar)
30 Pull Ups

TIME: 7:13
NOTES: This is the forth time I've done Jackie. I don't like Jackie. The last time I did it at RNCF, like a week before Regionals, I went 7:5?. At Regionals I went 7:08. Today was row was almost 10 seconds faster. I did the thrusters UB at Regionals. Today I didn't put the bar down, but I did rest it on my back twice (30/12/8). I did pull ups in 15 butterfly then kipping at 7/6/1? (I don't really remember). All I know is that I dropped more that I did at Regionals. All in all, I was really proud of my time today - considering that I had just done 30+ minutes of heavy squat cleans and then maxed on back squat, I did this alone, and I didn't have the energy/competition of Regionals.



Cheers to Advanced Interviewing!