- Snatch(up & downs, 3-5 min apart; off best snatch in current cycle):
140 x 1, 105 x 1, 140 x 1, 105 x 1, 140 x 1, 105 x 1 - C&J: 135 x 2reps x 3sets
- Squat: 195 x 5 x 3
then the metcon looked like this.
3 Round
400 M Run
15 Pull-ups
10 Thrusters @ 95 lbs
Well I hate running and it looked like Fran, so I thought to myself, why don't I just tackle Fran and see if I've improved from last time. The last time I did Fran, my time was 5:48 but I was just spent! I spent over 20 minutes lying on my back on the floor recovering, so you could see that I was pretty nervous about it this time.
In case you don't know, "Fran" is 21 thrusters @ 95lbs, followed by 21 pull ups, then 15 thruster, 15 pull ups, 9 thrusters, and 9 pull ups. Before I started, I made sure I spent extra time foam rolling, static stretching, working on mobility and movement prep work. After a thorough warm up, I gave it a shot. It went down like this:
21 thrusters unbroken
21 pull ups UB
8 thrusters, 7 thrusters
15 pull ups UB
9 thrusters
9 pull ups
Time? 5:04. Good for a 44 sec PR! I was ecstatic. And the better news, I didn't feel that bad afterward. I actually felt pretty good! I didn't even have to lie on the floor! A much different feeling than went I tackled Fran last (which was back in April 2010, I believe). All in all, a better time = increased work capacity = happier me! See you next time! (when I'll have a sub-5 Fran)
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