Monday – January 8, 2018 – 180108
Context: Competition– How the right mobility exercises can really help performance on a benchmark like Fran.
Dynamic Warm Up Option: Coach’s choice (if need an idea, PVC ‘Fran’ is always fun, give it a shot!)
Skill Practice Warm Up: Spend 8 minutes working on rope climbs and rope climb progressions.
Strength: 7 x 1 Push Press 5 of 11 (7 sets of 1 rep at 80-90% of max)
Super Set: 7 x 3 single leg deadlift with two dumbbells
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: June 6, 2017
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’: 15 burpees, 200m run, 3 rounds OR 3 sets of 12 single arm bench press in a super set with 12 weighted step ups
“By the Numbers” Book References: Thruster p. 357, Kipping Pull-up p. 258