20091018

Monday the 19th of October, 2009

"Fran"
21, 15 and 9 reps of:
Barbell Thruster 95/65
Pull Ups

Scale up or down as needed.

Essential 9 of the week: Front Squat
Skill of the week: Sprint start and finish

Notes, tools, articles and ephemera:

10 comments:

Adam said...

Fran (rx) 4:11 (PR). Last time 5:02

Used a medball on the thrusters just to compare with last time and keep consistent. I think it gives too much help, mentally at least. No more ball for the next try.

Weather was good for a boost too.

Slim Biscayne said...

awesome time Adam

Jason said...

Fran 4:41

Need to fix kip and get full extension on pullups...

Jason W said...

Fran 9:31 Rx

first time doing 95#. Too slow on thrusters today. Wrists were killing me and had to do sub sets of 3 to compensate. Lots of room for improvement next time.

DM said...

800 meter time trial
2:11
(32, 30, 37, 32)
Very windy.
Hit the wind big time on the 3rd 200.

200 meters x2(27, 27)
Good tempo, tailwind

4 x50 meter backward run

2x50 meter hop-hop-go four point start sprint.

Feel fast, need lungs. Must run more distance and tempo.

Bench press
155x3, 165x3, 185x7

Yamakoa said...

Rx'd 4:13. 25 seconds slower than my best time.
K2 Rx'd 7:56 (PR)

Got my ass handed to me today. Thank you Fran! It definitely is a good catalyst to clean up my diet, especially my love for Bacchus' nectar.

Thanks Dan for "the special syrup."
K Rock - nice catch (supposedly).

K-Rrrrico said...

7-1-09 Fran: 7:47 rx
10-19-09 Fran: 6:13 rx

dibo said...

5:50 using 50lb db's for thursters, coming off a lil layoff from illness
4:04 last time....

goodluck eating healthy in new orleans chris

Slim Biscayne said...

scaled to
21-15-9 - 95# Thrusters
7-7-7 - pull-ups

Last time did 6-6-6 for pullups

5:57 - about 30 seconds slower.

PANOS said...

Performed on 10/25

3:25 Rx
all thrusters unbroken.
Pullups unbroken the first tound then 3 sets on second and 2 on third.
room to go below 3 minutes. I was going on short sleep and early softball game. Definately not cituation for breaking any PR by a big time. I will take the solid effort though.