Started Day 1 of Regional Prep. Slept pretty decent last night. Didn't change anything in my diet, kept everything the same, right at 4,800 cals. Had a normal breakfast as well as another real food meal about an hour before workout. Had BCAA's 30m prior (Force). Did about a 45m warm-up which is about normal, actually a little shorter than usual. Lots of band work and flossing on my elbows. Once I finished mobility and stretching, did 2 sets:
250m Row @ 1:41 pace/10 Thrusters/5 Pullups
Rest 4m
250m Row @ Game Pace (1:35)/10 Thrusters/8 Pullups
Rest 7m
Gametime
Glad I hit the two warm-up sets, it got some of the panic out of my system and prepped the CNS to what it was going to feel like. I have done "Jackie" quite a few times but still forgot how bad it hurts.
WOD 1 (1115a)
"Jackie"
1k Row
50 Thrusters @ 45#
30 Pullups
*5:18 (5:20 to plate 10' away from Pull-up bar)
Splits
1k Row - 3:12 (I don't think it makes sense to go any faster here)
Transition - 4 Sec (Time from finishing the row to 1st Thruster)
50 Thrusters - 1:25
Transition - 4 Sec (Time from last thruster to 1st Pullup)
30 Pullups - 31 Sec
Tried to push the row pretty hard but about 250m to go, realized that the 1.5 seconds or 2 seconds that I was going to gain just wasn't worth it and I could do a better job making up time on transitions and thrusters.
Was pretty crushed for about 10m after this one. Biceps were on fire and took a bit to recover. Had Progenex + 60g Carbs post workout.
"Jackie" Video
https://vimeo.com/65912759
Password for video is: vitality
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