Thursday 12-09-21

BENCHMARK “LONG JACKIE”

Today is a BENCHMARK workout. What is that you ask? A benchmark is a workout or challenge that you test yourself against from time to time. Performing the workout with weights and movements that are measurable and repeatable will show you how much you’ve improved in strength & capacity over time. Bench marks can be tested every 3-6 months or more to re-test yourself and compare to the athlete you were the last time you “took the test”. There are different variables to keep in mind when you retest like your sleep, hydration, nutrition, stress levels and the amount you’ve been training along with consistency. And sometimes, some days are just better than others.

A. E90 – 5
Build to a challenging squat clean + 3 Thrusters.

With a Barbell, DB’s or KB’s every two minutes build weight for three heavy thrusters. After building to a heaver weight in this section an empty bar will feel like nothing in those hands. Well. Almost nothing… šŸ™‚

B.
For Time: RX
1000/800m Row
50 Thrusters (45/35#)
30 Pull-ups
750/600m Row
25 Thrusters
15 Pull-ups
500/400m Row
15 Thrusters
9 Pull-ups

For Time: IntermediateĀ 
800/600m Row
30 Thrusters (45/35#)
15 Pull-ups
600/500m Row
20 Thrusters
12 Pull-ups
500/400m Row
15 Thrusters
9 Pull-ups

For Time: BeginnerĀ 
500/400m Row
30 Thrusters (45/35#)
15 Jumping Pull-ups
500/400m Row
20 Thrusters
12 Jumping Pull-ups
300/200m Row
15 Thrusters
9 Jumping Pull-ups

  • Goal finish time 15-20 min
  • You should be able to perform 10+ unbroken reps on the thrusters (modify weight if needed)
  • You should be able to do 5+ reps of pull-ups or modification for consistency
  • Pace accordingly. As the rounds get shorter, you should be moving faster.