Warm-up
Spend 2 minutes in Z1
Then, 4 min AMRAP
15 wall balls
10 ring rows
Mobility
FRont squat mobility
Strength
Front Squat – 5×3, across; AHAP
How did the squat cleans go last week? Is your power out of the hole something you’d like to work on? Then here is your chance. Having good form will certainly help, but more importantly, squatting the same across the board is going to help transition your front squat strength to your Olympic lifts. A huge mistake we often see is we short our front squats which leads to poor strength in the hole when catching a very heavy squat clean. So today, make sure you practice full ROM, with an upright chest and push your hips towards your heels as you stand all the way up. Perfect practice makes perfect.
PreWOD
Prep for Fran
Mini rounds to spike the heart rate. To make a plan of reps and sets. Prepare physically and mentally.
WOD
“Fran”
21-15-9
Thrusters
Pull-ups
Time cap is 9 min
Here she is. The benchmarks of all benchmarks. Fran is the perfect workout because the movements are so complimentary to each other. The thrusters are a full body push, while the pull-ups are an upper body push. So neither one will affect the other, per say. But tell me how you feel about that theory after you are done. Just go and try to be done before the fatigue kicks in. Try to break it up as little as possible and get through the later rounds without putting the bar down at all. Earn that time.
PortComplete
Bodybuilding – 3 or 4 rounds
10e half kneeling DB press
15 GHD back extensions
20 GHD sit-ups
1:00 OH plate hold
2. Banded work – accumulate 100 each
Banded ab pull-downs
Banded woodchops
3. Interval work – 2 rounds
50.30.15 cals on the rower, 1:30 rest between all efforts
4. Gymnastics – HS endurance
Either or both
A. Accumulate 4:00 inverted OR 100 shoulder taps
B. 6 sets of 3 to 5 hard HSPU’s
5. Core work – 3 rounds
1:00 KB front rack hold
15 double KB standing bent over rows
30 banded pull-aparts
