JACKIE

Preparation

Proper preparation is essential for a safe and effective workout. Follow this step-by-step guide to warm up adequately:

General Warm-Up (10-15 minutes)

Start with a general warm-up to get your blood flowing and muscles ready for the workout:

• Light Cardio (5 minutes): Choose an activity such as jogging, cycling, or light rowing to elevate your heart rate.
• Dynamic Stretches (5-10 minutes): Perform movements like leg swings, arm circles, and torso twists to increase mobility and range of motion. Focus on areas that will be heavily utilized during the workout, such as the shoulders, hips, and legs.
• Foam Rolling (optional, 5 minutes): Spend a few minutes rolling out major muscle groups, particularly the shoulders, back, and legs, to help reduce muscle tension and improve flexibility.

Specific Warm-Up (10-15 minutes)

Once you’re generally warmed up, move on to specific exercises that prepare the muscles and movements involved in “Jackie”:

Rowing Preparation

1. Rowing Technique

   • Spend 2-3 minutes practicing your rowing technique at a moderate pace. Focus on maintaining a strong, consistent stroke with proper form.

2. Short Intervals

   • Perform 2 sets of 250-meter rows at an increasing intensity to prepare your body for the 1000-meter row. Rest for about a minute between sets.

Thruster Preparation

1. Mobility Drills

   • Spend 2-3 minutes on Hip and Ankle Mobility exercises, such as deep squats and ankle stretches, to ensure you can achieve the proper squat depth.
   • Do Shoulder Dislocates with a resistance band or PVC pipe for 2-3 minutes to increase shoulder mobility and prepare for the overhead press.

2. Skill Drills

   • Perform 2 sets of 10 Front Squats with the empty barbell to work on squat depth and stability.
   • Follow with 2 sets of 10 Push Presses with the empty barbell to practice the overhead portion of the thruster.

3. Thruster Practice

   • Do 2 sets of 10 Thrusters with the empty barbell to combine the squat and press movements. Focus on maintaining good form and a steady rhythm.

Pull-Up Preparation

1. Shoulder Activation

   • Perform 2 sets of 10 Scapular Pull-ups to activate your upper back muscles and prepare for the pull-up movement.

2. Assisted Pull-Ups

   • If you’re still working on achieving strict pull-ups, perform 2-3 sets of Banded Pull-ups or Jumping Pull-ups to build the necessary strength and technique.

3. Kipping Practice (if applicable)

   • If you use kipping pull-ups, practice the kipping motion with 2 sets of 5-10 kips to warm up the shoulders and core.

Final Warm-Up Set

Before starting the workout, complete a couple of rehearsal sets:

1. Rowing Rehearsal

   • Perform a 250-meter row at workout pace to ensure you’re comfortable and ready for the full 1000 meters.

2. Thruster Rehearsal

   • Do 1 set of 10 Thrusters with the empty barbell to reinforce your technique and ensure you’re prepared for the workout load.

3. Pull-Up Rehearsal

   • Perform 1 set of 5-10 Pull-ups or an appropriate scaled version to ensure you’re ready for the workout.