Warm-up:
3 Rounds
75 lb OH Squat - 12
50 lb KB Swing - 15
Technique:
Deadlift - 3x10
Strength:
Deadlift - 1RM
Deadlift RP - 3xFailure
Met-Con:
"FRAN"
21-15-9
95 lb Thruster
Pull-up
Assistance:
Good Mornings - 2x12-15
36" Box Jumps - 2x12
Single Arm Barbell Row, RH - 2x8-10
Single Arm Barbell Row, LH - 2x8-10
Ran out of Weights...can easily do 300lbs without a belt...That's all I have...need more weight!
ReplyDeleteFRAN - This is actually on the 2nd time I've ever done Fran...and first time using 95lbs!
Metcon: 6min 55sec PR for me! yeah!
Did 21 PU straight, then 10 then 9....Thrusters were a different story! ha..lol.
ReplyDeleteDead Lift: PR'd @ 400x1
ReplyDeleteRest Pause @ 275x10,6,4
Fran 4 min 19 sec
Deadlift: 450x1 = PR
ReplyDeleteDeadlift RP: 325x9,5,3
Fran: 4:00
The Deadlift zapped my legs and made Fran really difficult. I didn't have much strength in the squat. Really hurt my time, but it was a good effort.