Wednesday August 26th

A. Three sets of:
Bulgarian Split Squats x 6 reps each leg @ 30x1
Rest 90 seconds
Barbell Bent Over Rows x 8 reps @ 20x1
Rest 90 seconds

B. “Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/35)
30 Pull-Ups

Workout Strategy Tips
– Go 85-90% on your row. It should be hard but you shouldn’t fall off the erg when you are finished.
– Practice nasal breathing during the transition to the thrusters.
– Set a goal with the thrusters, whether it be unbroken, 2 sets of 25, etc. and stick to it! Find a rhythm and use your hips to drive the bar overhead!
– For the pull-ups, if you can’t do 30 unbroken, CLUSTER your reps. If you’ve practiced and know your limits for those movements then you will be able to utilize the cluster to allow yourself just enough rest to keep moving throughout the workout. Give yourself a countdown (whatever you’ve determined as your needed rest period) then hop right back up. This keeps you in a rhythm to be able to chip away at those reps.
Rest until relatively recovered, and then…

HERD FIT
“Lil Jackie”
500m Row
35 G2OH w/plate
20 Ring Rows