10a First Session
Complex - PC / SqT CL / FS / Jerk
165-185-205-225-245-255(m Jerk)-255(m Jerk)-265(m SqT Clean)
Push Press - 2RM
165-185-215-225
***shoulder real bugging me. Hurting.
5:30pm
"Fran"
3:08 - PR
All unbroken, Froning reps
Rest
7:30p
Back Squat- singles
225x5. 275x2. 315x1. 335x1 345x1
^ stopped there. Def taxes today
Showing posts with label "Fran". Show all posts
Showing posts with label "Fran". Show all posts
Friday, May 3, 2013
Friday, March 1, 2013
Friday, 03012013
"Fran"
Time: 3:27
Rest 20 min
"Fran"
Time: 3:38
Rest 20
Heavy Single Back Squat in 12 min
Went 185x5 225x3 275x2 315x1 345x1 370xF 370x1 PR!
Rest 3 min
EMOM x 12
Odd: 6-8 Ring Dip Strict
Even: Max L-Sit Hold
Time: 3:27
Rest 20 min
"Fran"
Time: 3:38
Rest 20
Heavy Single Back Squat in 12 min
Went 185x5 225x3 275x2 315x1 345x1 370xF 370x1 PR!
Rest 3 min
EMOM x 12
Odd: 6-8 Ring Dip Strict
Even: Max L-Sit Hold
Sunday, January 1, 2012
Saturday, August 13, 2011
Sunday, July 31, 2011
Buy In:
General Warmup
Hip Mobility
Shoulder Mobility
Movement Warmups
WOD1 : "Fran"
21-15-9
Thrusters (95#)
Pull ups
Time: 5:20
Rest 15 Minutes
WOD2: for time
Prowler push 75-100m (4 x 45#'s added)
5 Deadlifts (275#)
10 HSPU
15 OHS (95#)
150 DU's
200m Sandbag carry (80#)
Time: 22:39
*** DU's took me forever
General Warmup
Hip Mobility
Shoulder Mobility
Movement Warmups
WOD1 : "Fran"
21-15-9
Thrusters (95#)
Pull ups
Time: 5:20
Rest 15 Minutes
WOD2: for time
Prowler push 75-100m (4 x 45#'s added)
5 Deadlifts (275#)
10 HSPU
15 OHS (95#)
150 DU's
200m Sandbag carry (80#)
Time: 22:39
*** DU's took me forever
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