Tag Archives: Row

Back Squats then Jackie

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Take 20 minutes and work up to a 1 RM Back Squat

  • 5 x @ 50%
  • 3 x @ 60%
  • 2 x @ 70%
  • 2 x @ 80%
  • 1 x @ 85%
  • 1 x @ 90%
  • 1 x @ 95%
  • 1 x @ 95-100%
  • 1 x @ 100%

Then 2 rounds

  • 10 x Back Squat @ 50% of 1RM.

Then for time, Jackie

  • Row 1000m
  • 50 x Thrusters @ Empty Bar/45lbs
  • 30 x Pullups

Results: Back Squat to up to 235lbs (135-150-160-175-190-205-215-225-235lbs). Used 125lbs. Jackie 8:45. By far my best time (previous was around 9:45). 1000m row in 4:02. Thrusters done in 2 sets of 30 and 20 reps.

Row, Bench Press and Handstand Hold

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3 rounds for time, rest 2 minutes between rounds

  • Round 1 – Row 250m, damper @ 10
  • Round 2 – Row 250m, damper @ 8
  • Round 3 – Row 250m, damper @ 6

Then EMOM for 5 minutes

  • 20 Second Handstand Hold

Then 5 rounds, resting as needed

  • 8 x Bench Press @ 65% of 1RM

Results: Row R1 0:51 (42spm), R2. 0:50 (46spm), R3 0:52 (46spm). Bench Press 130lbs.

Snatch Practice then Muscle Ups and Plate Walks

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5 rounds

Then 5 rounds, focus on form, rest as needed.

  • 3 x Bar Muscle Ups
  • 5 x Plate Walks

Cash out

  • Row 1500m

Results: Muscle Ups were sloppy but still work. Row in 5:57 (ca. 2:00/500m pace).

Macho Man Complex from CF New England Repeat

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Repeat of the workout from November of 2019. A twist on the CFNE Benchmark Macho Man WOD.

Take 15-20 minutes build to a heavy complex (one complex is all 3 movements before putting bar down).

  • 3 x Power Clean
  • 3 x Front Squat
  • 3 x Push Jerk/Press

3 rounds for time of

  • 3 sets of the complex above @ 65% of weight reached above
  • Row 250m

Results: For the Heavy Complex – 145lbs. (same as last time). For the Metcon used 95lbs – 10:02 ( 9:56 last time running ). Keep each set of the complex unbroken to avoid the extra clean that you’ll need after putting the bar down.

RFE Split Squats then the Invictus Bostion Invitational – Workout 1

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5 rounds

  • 5 x Rear Foot Elevated Split Squats with Bar in Front Rack Left @ 65lbs
  • Rest 30 seconds
  • 5 x Rear Foot Elevated Split Squats with Bar in Front Rack Left @ 65lbs
  • Rest 2 minutes

AMRAP in 15 minutes of (score max weight Front Squat)

  • 100 x Double Unders
  • 50 x Alternating Dumbbell Snatch @20kg (25 per side)
  • 40 x Toes to Bar
  • 30 x Cal Row/Assault Bike
  • Max 3 x Front Squat. in time remaining

Results: Metcon 155lbs. Finished Row with 4:45 left on the clock. Got in 95-135-155(-165 after clock expired). My normal 3RM Front Squat is around 190lbs.