Warm-up
SPend 2 minutes in Z1
Then, 3 rounds
10 air squats (could add a little weight each round to a BB)
5 inchworms/Samson/hurdle steps
Mobility
Mobility session to prep for back squats
Strength
A. Back squat – 3×8*; add 5 to 10# based on your performance last week. The last set is an AMRAP, but you must hit 8 or more reps, if you cannot your rep scheme will change for next week.
So some might be finding out that this is the week where they have to really, really work to stay at sets of 8. It should be getting to the weight where even the first two sets are going to be difficult to hit 8 reps. Again, adding weight from last week. If you got more than 8 reps last week then you HAVE to add weight, but how much weight is a direct correlation to how many reps the ME set was. Anything less than 14 and you are on the right track and should add between 5 and 10# to the weight used last week. If you got 15 or more reps, you could be a little more generous this week and add either 10 to 20#. If you do not hit 3 sets of 8, or do not hit 8 or more in the ME set, next week you will put the same weight on the bar and try to get 3 sets of 5*.
B. Fran prep
WOD
“Fran”
21-15-9
Thrusters (95/65#)(75/55#)
Pull-ups
Oh Fran. Love to hate you.
Accessory Work
Banded leg curls – accumualte 100
Banded pull-aparts – accumulate 100
