OPEN GYM NOON – 2P SUNDAY!
It takes a bit of recovery time for the gym to get back to functioning after a night like last night! In order to allow time for us to clean up and to clear a space for you to safely work out, the gym will be opening at NOON Sunday. Please be prepared to work around us all as we clean — getting the gym to be fully functioning by Monday is our primary goal, so please be patient with us!
Time Cap: 13 min
Fx: J-Hook Row, 45/35
Every 90 seconds for 6 rounds 2 Thrusters (from Ground) Adjust weight accordingly
Coach Marina’s Tips:
Jackie is one of my all-time favorite workout! It’s a manageable little chipper and super fun if you don’t gas out on any one movement. For the 1K row you MUST find time to recover on the return every time. Row one long drive with legs then hips then arms in one straight line. Avoid short, hard bursts as you want the turbine in the erg to run as long as possible — otherwise you are just doing extra work without reward!
The weight is light for the thrusters so aim for big sets, but make sure to rest the bar on your shoulders during the front squat portion — and do not ‘death grip’ the bar. It will save your wrists and will help avoid fatigue. And drive from your hips as much as possible — it’s all about momentum!
With 30 pull ups left, all you have to do is get through them. Even if you go in small sets, take very little rest in between. Just keep moving!
The heavy thrusters come after a tough METCON, so adjust weights accordingly. This is not meant to be a PR sesh. Go heavy, but if your elbows aren’t up and your midline is collapsing, drop the weight lighter and focus on perfect form.