Open Prep
*This is performance week. Go hard and hit all your sets!*
A.
10min EMOM:
2 Power Cleans
*Build to heavy double and maintain for all 10sets. This is our last week of this sequence. So go big!
B.
Back Squat
4×10 [9]
*Move up 5-10lbs compared to last week
-superset with-
RDL
4×10 [9]
*Move up 5-10lbs compared to last week
C.
Fran
21-15-9 of:
Thrusters (95, 65)
Pull-ups
D.
GHD Sit-ups
4×20
-superset with-
GHR
4×10
chris redden says
A. all at 205,
B. 220 & 165
C. 3:58
D. Done
my back is finally feeling better and it felt good to back squat
not my best performance on Fran, getting over a summer cold i caught on thursday
Brett Moore says
A, 215
B. 220
C. 6:40
signed up for a comp on Aug 1st so need to start getting cardio back. Guess Fran was a good kick off for it. Thrusters felt great, pull ups were rough
Chris Hall says
A – 225 for all
B- 215. 185
C skipped not enough time
D done all
Renee English says
A. 145 for all
B. 185, 105
C. 3:01 (finally UB, just rested too much)
D. Done
Casey Hogan says
A:195
B: 185, 155 no knee pain!
C: 5:46
D: done. Snoop Dogg concert 18 hrs before all this. Wanna pukie.
Matt McDonald says
Had competition on Sat so body is shot
10 min airdyne
A. All at 205.
D. GHD sit-ups 3 sets of 20
3k meter active recovery row
Beer and burpees in my garage late night