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.
In 15 minutes build to today’s 1-RM Dead-Stop Front Squat
B.
“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
Compare results to October 26, 2020.
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENT
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
When the clock starts perform…
Two sets of:
60 Second Run/Bike/Row
60 Seconds of Sampson Pulses each leg
60 Seconds of Alternating Scorpion Kicks
60 Seconds of Downward Dog Stretch
60 Seconds of Inchworms
30 Seconds of Russian Baby Makers
Rest 30 seconds
When the running clock reaches 20:00, perform the following…
Every 90 seconds, for 18 minutes (3 sets of):
Station 1 – 8-10 Right Foot Elevated Split Squats @ 21X1
Station 2 – 8-10 Left Foot Elevated Split Squats @ 21X1
Station 3 – MAX Reps of Strict Press immediately into MAX Reps Push Press
Station 4 – 60 Second Weighted Wall Sit
When the running clock reaches 42:00, perform the following…
Complete as many rounds and reps as possible in 8 minutes of:
200 Meter Run
5 Burpee Broad Jumps
10 Plank Position Pike Jumps
15 Air Squats
Followed by…
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.
What does “@ 21X1” means?
A. Have never done that and had to spend time figuring out the set up and watching some videos. Pretty cool. Up to 145#
B. 18:28 Rx
Row was good, Fran was pretty slow with the pull ups for some reason, and the run was just long. I have an 80s treadmill that I’m sure measures speed and distance poorly. When I run outside, it seems like I’m running at better pace and I’m not as gassed as when I’m on the treadmill.
A) up to 245
B) 19:35
Did yesterday’s with cleans and the 50 cal Air Bike/25 G2OH:
A. Up to 225#
B. 5:42 Rx.
Front squats (don’t know what dead stop means??)
285 for today’s heavy single
Frandwich
14:45 RX.
I think a minute or two faster than last time.
I totally overlooked the dead stop at the start and jumped straight into the franwich somehow.
I made it a double franwich to get my 5k row in.
1000m warmup then
2000m row (7:48)
Fran (6:24)
2000m row (7:55)
23:07
Day 21 of 25
10 min ab emom
10 T2B
40 second lsit
A. 135# – that was new & surprisingly difficult.
B. 18.35 w/45#bb & jumping pull ups.
A) 110kg PR
B) Row 3’40”
Fran 7’15”
Run 3’59”
Total 14’54”
A. Dead stop front squat up 275
B. RX on the Air Runner
13:59
Modified Fran sandwich. Row is broke
800m run 2:45 split
Fran 95lbs 8:15 ish split
800m run 3:23 split
14:23
dead!
A. Built to 115 lb front squat.
B. 5:10 for the row (I have a Jane Fonda era rower so rowing is always a best guess)
Then clock was at 17:40 when I finished Fran, with weights as rx, but pull-ups on a hang board with a band.
Then final time was 22:11 when I finished the run.
Until I can get kipping pull-ups, I think Fran will just crush my soul ????