Mon, 12/11/2017

December 9, 2017



Front Squat
Heavy Set of 2

followed by…

30 Pull-ups
50 Thrusters (45/35)
1,000 Meter Row


Sub Jumping Pull-Ups or Ring Rows
20 Pull-Ups
35 Thrusters
1000 M Row



We will be performing the benchmark workout “Jackie” backwards, hence the name “Eikcaj”. Although the barbells are empty, we want this to be a weight that you could complete in no more than 3 sets. Using a training bar or adding a little extra weight to a training bar could provide the right stimulus for some athletes.



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