Fri Feb 14, 2020

2 minutes: foam roll legs
Wrist stretches
Spider man lunge: down and back
Banded walks: down and back
10 air squats

2 rounds:
5 RDLs
5 Front Squats
5 Good mornings
5 pullups
5 CTB

Build to opening FS weight

1 x 1 Front Squat

On the 1:30 x 7 Sets
Set 1 (On the 0:00): 3 Reps @ 75%
Set 2 (On the 1:30): 1 Rep @ 80%
Set 3 (On the 3:00): 3 Reps @ 75%
Set 4 (On the 4:30): 1 Rep @ 83%
Set 5 (On the 6:00): 3 Reps @ 75%
Set 6 (On the 7:30): 1 Rep @ 86%
Set 7 (On the 9:00): 12 Reps @ 60%

*Percentages Based On 1RM Front Squat
*sets of 3 stay at 75%, singles gradually increase with one drop set

2/14/2020 - Complex Fran

For Time:
6 Bar Muscle-ups
9 Chest to Bar Pull-ups
12 Pull-ups
21 Thrusters (115/85)
6 Bar Muscle-ups
9 Chest to Bar Pull-ups
12 Pull-ups
15 Thrusters (115/85)
6 Bar Muscle-ups
9 Chest to Bar Pull-ups
12 Pull-ups
9 Thrusters (115/85)
*20:00 time cap but scale to target a finish around 15:00
Subs:
  • Reduce Reps of Each Movement
  • If You Don’t Have Bar Muscle-ups: 21-15-9 of Chest to Bar Pull-ups
  • If You Don’t Have Bar Muscle-ups or Chest to Bar Pull-ups: 21-15-9 of Pull-ups

15 Minute Recovery Bike
On the 3-6-9-12:
1 Minute of Handstand Walk Practice