GPP
Strength Front squat 3rm
Conditioning “Fran” 21-15-9 of: Thrusters 42.5kg/30kg Pull ups |
COMP
Strength Back squat 5rm *Start this heavier then your 3×5 but just under a true 5rm. We will add 2.5kg each week to this. After more intensity then volume here. |
Conditioning
“Fran”
21-15-9 of:
thrusters 42.5kg/30kg
pull ups
rest 2:00
75 burpees for time
rest 1:00
row 1km for time |
*Be sure to CRUSH Fran then the rest is about your will. Dig deep.
5rm back squat 105 kg
Fran modified 21,15,8
45kg front squats and ring rows time 5:39
burpees: 5:09
1km row 4:08
9*
5rm BS- 105kg
fran- 8:40ish was too busy trying to prevent my name being written on the wall to note my correct time.
burpees- pretty good time.. Amazing form.. Could not stop moving.
row- a good cool down for previous work 4:15 ish
today left me debating whether or not i really want to be doing this comp programming!
Hahahahahaha you love it deep down
Back squat 90kg
fran- 4:47 pb by 40secs
burpees-6:48
Row-4:24
5rm Backsquat – 125kg, far from my best, but wanted to start progressions fairly light considering injuries of late
Fran – 2:57, sub 3 club and 11 sec PR
75burpees – 5:55, toughest 75 burpees I've ever done
1km Row 3:49, slowest 1km row I've done in a long time, nearly died afterwards