Mon to Wed

Mon
WOD:
“Light Grace”
For Time:
30 Clean and Jerks (75/55)
Rest 5 min Then….
“Light Fran”
21-15-9:
Thrusters (45/35)
Pull ups

Time for L. Grace was 2 something and 6 something for L. Fran

Tues

10!

Box Jump

Burpees

Pistol

KB Swing

Time: 16:20ish, but pistols were while hanging on to band

Wed

Run 400m

40 Hand Release Push-Ups

Run 300m, 30 HRPU

Run 200m, 20 HRPU

Run 100m, 10 HRPU

Time: 12:26

Fri, Sat, Mon

Friday

Front Squat
5 sets of 3.  Don't remember the loading.  Bad
followed by
Partner WOD
50 Push Press at 115#
50 Wallball at 20#
Exchange bar and wallballs between partners each rep
Time: ???  12??

Saturday
2 Clean and Jerks every 2 minutes for 10 sets, increasing each time.
Ended at 155#, but was only doing Power Cleans

Then...

Lynne
5 Rounds for Max Rep:
Body weight Bench Press (I lowered the weight to 175 vice 195)
Pull upsNo time constraints, just get the work done...
Reps as follows:
6/17   6/17   5/12   3/8   3/12

Monday
Back Squat – 8 Rounds of 3 Reps
Increasing Weight each set.
Rounds start every 2 minutes

Did 190#, but failed on 195
Followed by...
Tabata Fran:
Thrusters Scaled to 75# from 95#
Pull-UpsFinished total reps of 33 and 36

jp

A whole week!

Week was all messed up due to the level 1 cert on Wed/Thurs

Monday:
Complete as many rounds and reps as possible in five minutes of:
115# Thrusters x 5 reps
Pull-Ups x 10 reps

Rest exactly five minutes, then

Complete as many rounds and reps as possible in five minutes of:
Burpees x 10 reps
Wall Ball x 10 reps

Thrusters/Pulls - 2 rounds plus 8 pull-ups

Burpees/Wall ball - 3 rounds + 6 burpees

Tuesday

15 min row

PVC Pipe Snatch practice

65# Bear Complex for the movements

Wed

Fran

21-15-9

Scaled to 65# thrusters and pull-ups

time: 7:45

plus a ton of very slow tight skill work on the pvc pipe

Thur

triplet of 8 push-ups, 10 medball cleans, 12 sit-ups

AMRAP 8 min

5 full plus 20

plus a ton more of slow, tight skill work

Friday - Rest...

jp

Saturday on the ship

Dumbbell Fran
Used 30# dumbbell
21-15-9
Time 9:45
jp

Monday Fran, Tuesday Power Snatch

Monday was Fran. Hadn't done that in a long while. I'll have to check my
previous times tonight.
Fran for time:
Reps of 21-15-9
95# Thrusters
Pull-ups
Time: 12:22
Tuesday
4 rounds for time of
5 power snatch @ 95#
10 Burpees
15 Box jumps
20 (x3) double unders (single jump rope)
Time: 13ish...

Fran

"Fran"

Reps of 21-15-9 of two exercises

95# Thruster

Pull-ups

Time: 11:19

Did the weight Rx.  It was a killer.  I had to break the first set of 21 up into groups of 7, and then both the 15 and 9 were sets of 3.  It is sad when pull-ups become the easy part of the workout. :)

jp

Sunday Fran

Fran

21-15-9

95# Thruster
Ring Pull-ups
Time: 13:37
Rings slowed me down...

Cals: 195
Avg HR: 155
Max HR: 173

Should have been better...

jp

Dumbbell Fran on the Road

Warm-up: Push, Sit, Squat, Jumping Jacks

Work Out:

Dumbbell Thrusters (30# DB)
Pull-ups
Three sets of 21-15-9
Time: 9:38

Then did some ab work with planks, sit-ups, and medicine ball leg lift/crunch thingys.

Stretch and foam roller the legs a bit.

Not bad for the hotel, they do have a nice sit up here for a hotel gym.

jp

Tuesday to Thrusday

Tuesday we did Squat Balance practice/technique with some L-Sits.

Wednesday I spent two hours raking the lawn

Thursday -

Standard Warmup (3x10 of Pulls, Push, Sits, Dips, Squats)

Reverse Fran

9 Thrusters at 95#
9 Pull-ups
15 Thrusters
15 Pull-ups
21 Thrusters
21 Pull-ups

Time: 12:46 :(  Regular Fran is a bear, but reversing the order (9-15-21 vice 21-15-9) means you were already gassed by the time you got to the long set.
  The time is a full minute over by best normal Fran time.  Grrr!

We did some more L-Sit practice for a cash out.

jp

Wow

I can't believe I haven't posted in two weeks.

I have been working out but life has been hectic.

Today was Fran.

Done as Rx:

95# Thrusters and Pull ups
21-15-9

Time: 11:40

jp

Back Squat and Fran

5-5-5 Back Squat

155-175- 185

Fran, as proscribed!

95# Thrusters and Pull-ups: 21-15-9

15:00 on the nose.  Pretty darn slow, I was doing thrusters in sets of three.

jp

WOD - Fran - Thrusters & Pull-ups

Morning:

As Rx: "Fran"


Three rounds, 21-15- and 9 reps, for time of:
-- 95 pound Thruster
-- Pull-ups


As Completed in Basement


Three Rounds 21-15-9 for time of


-- Thrusters (75 for first 14, then 45 for rest)
-- Jumping Pull Ups


Time:  9:08


I over estimated how much I could do on the thrusters and had to reduce midset which really increased the time.


Tired...


jp