Tuesday was “Randy.” Wednesday is another benchmark, involving thrusters. One set. Light ones.

The workout is “Jackie.” I have done Jackie 20 times. It was a regional workout in 2013, and one that I’m not particularly good at. I’m not a great rower, but I have pretty fast thrusters and pullups. Is, I got really good at rowing efficiently, and transitioned quickly in the thrusters. I would try to keep my rhythm from the rowing to the thrusters – try to move directly to the bar and maintain your pace and rhythm from the tower.

If you are a great rower, pull very hard and get to the thrusters, knowing that you will probably break up the pull-ups. I recommend a big set, then chipping away to the finish.

Workout of the Day

Strength

Thruster

Build to a heavy set of 3 thrusters in 15 minutes

Conditioning

“Jackie”

1000m row

50 Thrusters 45/35

30 Pullups