Fran

Friday – May 11, 2018 – 180511

Context:  Competition – Warming up properly for a short benchmark workout.

Dynamic Warm Up Option: 5 toy soldiers leg swings per leg, 10 squat jumps, 10 monkey swings or kip swings on the pull-up bar, then 3 sets of 5: straight leg deadlifts, hang muscle clean, front squats, shoulder press

Mobility: Shoulder

Skill Practice Warm Up: Spend 8 minutes working on running technique and running position drills (playlist of running drills here)

Strength: Bench Press 2 x 5 @ 70% and 3 X 5 @ 80%

Super Set: 8×5 dumbbell split squat (video here)

Metabolic Conditioning: “Fran“

For time, 21-15-9

Barbell thrusters (Health: 45lbs, Athletic: 65lbs*, Performance: 95lbs)

Kipping Pull-ups* (Health: Ring Rows)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 3 – 8 minutes (12-minute cutoff), you can also use the ‘time delimited’ version of Fran from the “By the Numbers” book as well! (90s for 21 thrusters, 90s for 21 pull ups, 60/60 for the 15s, 30/30 for the 9s. It will work out to a 6 min or less Fran)

Compare to: Fran Last Performed: January 8, 2018

Coaching Tips: Unless you plan on doing the whole workout unbroken, break up the first round into two or three sets! Start slow and speed up. Don’t waste time (i.e. chalk hands) moving between the thrusters and pull-ups. As soon as you drop the bar, jump up and do a few pull-ups, and then rest while chalking up (if needed). Remember to go ‘down fast’ when doing thrusters if the weight isn’t an issue for you.  Trying to go slow and controlled on the decent will only tire you out more.  Do small fast sets but shorten the rest.

Optional ‘Cash Out’ or Hypertrophy: none

“By the Numbers” Book References: Thruster p. 357, Kipping Pull-up p. 258