10-05-11 Wednesday Week 140

Aftermath of Fran... it's a classic.

Went to bed sore last night and woke up sore this morning. Debated with myself all day about whether I was going to do "Fran" today or not.... "Fran" won -- it's just been too long and I wanted to take a stab at finally breaking 4 minutes. Started off my day with more o-lifting with Caleb at Peak Performance in Buford

Training Log

9:30AM

About an hour of rolling out and stretching.

Clean without feet x 2

15 kg

25 kg

30 kg

40 kg

45 kg

50 kg

Pull/clean from box

35kg x 2

40kg x 2

50kg x 2

55kg x 2

60kg x 2

65kg x 2

70kg x 1

72kg x 1

72kg x 1

72kg x 1 (f)

65kg x 1 (clean only)

Press in Split

15 kg x 4

25 kg x 4

30 kg x 3

35 kg x 3

40 kg x 2

Rack jerk back x 2

35kg

40kg

50kg

55kg

60kg

65kg

70kg

70kg

Snatch pull

40kg x 3

45kg x 3

50kg x 3

55kg x 3

60kg x 2

63kg x 2

65kg x 2

67kg x 1

67kg x 1

67kg x 1

then...

7:30PM

"Fran"

For time:
21-15-9 rep rounds of --

Thrusters 65 lbs

Pullups

Time -- 3:54 (yay, PR!)

Finally - got sub 4 on my Fran time. I was so so so so sore this morning for the lifting and kinda tired. I ate a good lunch and rested up and couldn't resist giving Fran a shot this evening. Main limiting factor is grip -- I am certain I can get it faster. Also, am going to start working on the butterfly pullup to see if I can't pick up some speed there. I have a new programming strategy I want to try out as well so wanted to give myself a benchmark to repeat. Stay tuned....