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