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Workout of the day

Technique & Development: Training “FRAN” – Week 3

WARMUP SETS A & B –
A: Front Squats@50X1; 5 Reps; 2 Sets; 60 Sec Rest (Load is Rx 42.5/30 – or lighter)
90 Sec Rest / Reset
B: Push Press @ 11X3; 5 Reps; 2 Sets; 60 Sec Rest (Load is Rx 42.5/30 – or lighter)
90 Sec Rest / Reset

Round Robin “Fran” – In Teams of 3:

Part 1: 3 Sets – Rx LOAD
21 HARD PULLS ON THE ROWER
7 Thrusters (42,5/30)
7 Pull Ups
Rest in rotation.
**Person 1 Starts Rowing, when Person 1 moves to Thrusters, Person 2 starts Rowing….Team shares equipment. Work in rotation like this for 3 Sets.

Rest 2 Minutes / Reload bars.

Part 2: 3 Sets – Rx PLUS LOAD
15 HARD PULLS ON THE ROWER
5 Thrusters (55/ 35)
5 Pull Ups
Same team execution as part 1.

Part 3: 3 Sets – HEAVIEST LOAD
9 HARD PULLS ON THE ROWER
3 Thrusters (60/ 45)
3 Pull Ups
Same team execution as part 1.

460kg Squat???
*post thoughts to comments

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