Thursday, October 6, 2011

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
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

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


For time:
21-15-9 rep rounds of --
Thrusters 65 lbs

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....


Anonymous said...

Hey Shana,
Thanks for always taking the time to point out the small things that make a huge difference. Yesterday you stressed pushing your hips throught the bar which would save your arms. It works, I can't say I did it every rep but I was able to finish fran under 6 minutes which was my goal. Keep up the great work and thanks for all you and the other coaches at cfed do to help change peoples lives.

Jonathan K.

Shana A. said...

Always my pleasure to coach you Jonathan!!