“Jackie Intervals”
For time:
Row, 1000 m
50 Thrusters, 45/35 lbs
30 Pull-ups
— Rest 3 mins —
Row, 750 m
35 Thrusters, 95/65 lbs
15 Weighted Pull-ups, pick load

Goal: Sub 8 min for each Interval

This is an awesome workout that we have done in the past but it’s been quite a while. The descending reps and ascending weight should have you still shooting for similar times across each variation. If the volume is a bit much for you to handle the rest of the week effectively please take note of this and lower it as needed. Same goes with the loading. As the weight goes up on the thrusters we should still be able to complete our work in no more than 3 sets on any round. If you need to modify any of the pulling work try chasing different variations to avoid any redundancy. The rest between will go quick so do your best to push hard on each variation but not go for broke. For the first portion of this workout, we want you to take no longer than 10 minutes. The second portion should take no longer than 8 minutes. Including rest, we don’t want you to exceed 21 minutes for this workout.

Optional Accessory
3 rounds for quality of:
Forearm Plank Seesaw, 30 secs
10 Wall Slides
Seal Walk, 50 ft
10 Eccentric Plate Abductions, pick load

Accessory work today has a focus on shoulder health using a mix of different movements. The midline will also be challenged. The wall slides are all about control and position. Hands and elbows should be against the wall. This movement will look different for each athlete depending on overhead mobility. Feel free to cut back on the Seal Walk as needed. If 50′ is too long consider a range of 50-25′. While this works our midline it’s also great for shoulder strength and stability. The eccentric work is a :05sec lower and the focus should be on control using a light load!

Post Workout
3xs:
:20sec in each position of 3-Way Hip Stretch