Long Choice:
BB GYMNASTICS:
7x2 Split Jerk (off rack or blocks)
STRENGTH
10x2 Deadlift (supposed to be 50% 1RM + Bands, but that is sooo complicated, so 75% 1RM)
5x5 Seated DB press. On bench, not chair. Keep feet planted. Do between every other DL.
CONDITIONING:
4RFT
400m run
20 pull ups
1:1 Rest
Short Choice:
FRAN
21,15,9
95# Thruster
pull ups
Choose your wrench
Fran Rx 9:37
ReplyDeleteThrusters felt like the best I've ever done. Stayed upright and mostly on my heels. Not strong enough to really explode yet, but getting there.
ReplyDeletePull ups weren't that good, have been better. Getting closer to being able to butterfly. Should really help with time when I can.
Might be the most physically spent I've been, but have recovered really well.
See ya next time, Fran!