PERFORMANCE
Warm-Up.
Banded Lat Stretch x 30-60 seconds per side
Banded Sampson Stretch x 30-60 seconds per side
Lateral Banded Walks x 30 seconds each direction
Scapular Pull-Ups x 10-15 reps
Followed by…
Three Sets:
1 Cluster* + 2-3 Thrusters
*Squat Clean straight into Thruster – this is to practice going straight into your first rep each set of the thrusters.
Rest as needed
Followed by…
30 seconds Assault Bike
3 Pull-Ups (or Burpees if you are saving your pull-ups)
20 seconds Assault Bike
3 Pull-Ups
10 seconds Assault Bike
3 Pull-Ups
*Sub burpees for pull-ups if you are saving yours for the workout.
Then…
A.
“Fran Sandwich”
For time:
1000 Meter Row
immediately followed by…
Rounds of 21, 15 and 9 reps of:
Thrusters (95/65 lbs)
Pull-Ups
immediately followed by…
800 Meter Run
B.
Two sets of:
Bulgarian Split Squat x 20 reps @ 1010
(perform 20 reps at a metronomic tempo – don’t pause at the top or bottom, just constant movement; you can use a front or back-racked barbell or dumbbells held at your sides for these, choose what you prefer and load it appropriately)
Rest 60 seconds between legs, and 2-3 minutes between sets
A. 14:47 Rx. Fran was slower than I used to get (6 mins here); it’s been a while since we last saw each other because she scares me :-0
B. 45, 55#
17:46 Rx-ish. Subbed 800m run for a row since my treadmill is packed away.
I remember doing this in March last year and my time was 18:28 Rx.
I felt good during Fran, but have probably would have gotten a worse time with the run, since I’m much faster rowing.
15:25 RX (w/ strict pull ups and Echo Bike subbed for run)
19:20
#55/banded pull-ups
Fran always kicks my tail ????
A. 18:41
B. Done with 35# barbell
Yesterdays workout 3rd only
Row 50 cal
20 db step ups 20” 40s
20 db pushpress 40s
5:25 5:15 5:17
Today
Bench
8-185 6-225 4-245 2-275
Incline
10-185 10-205 7-225 4-245
Fran San
1000 m row
21-15-9
Pull-ups 11-10 8-7 9
Thrusters 11-10 8-7 9
Run 800 m
14:27
700m run
21-15-9
700m run (that’s three laps around the station)
13 even
Split squats with a 30# dumbbell
Then the bar
Then nothing. Leggies are toast.
A 1000m row
21-15-9
Truster
Pullup
800mski
16:15
B.done 40 kg back
A. 16:06
1000m row @ 3:40
800m run @ 3:52
Arms were jelly for the pullups. I was already having to do sets of 5-6 on the first set ????
This always sucks but it hit harder this morning.
17:58
Done with 44 lb kb and strict pull-ups. I did 2 1000m rows as well. I had some extra time going back and forth to my garage to do pull-ups since it was 7 degrees out there! Everything else was in my basement.
Split squats doe with the kb too.
12 all sets. I didn’t have anything left in the tank.
16:58
No bar to do butterfly or kipping so all my pull ups were strict????
This is fire!!!
Warmup done
A. ‘Fran sandwich SA’
Subbed in 22kg SA DB thrusters
Subbed in horizontal SA ring row
Row 3’50, run 3’57
13’42
B. BSS x20 @30kg BR BB
Prob could have gone heavier but still blowing from Fran!
C. Travis’ core workout #1