140810 Outlaw Power Test Week

Warm up:

2 min jump rope

5 min DROMs

barbell complex

45# plate halos 8 x ea side

45# plate goblet squats 2 x 10

Kip swing practice 3 x 6

Conditioning:

"Fran"

21-15-9 of:

95# Barbell Thruster

Pull-ups (jumping) 

Time: 6:57

Compared to 130915
8:07

130915 1RM Snatch / Fran

Warm up:
Foam rolling
5 min Airdyne
5 min DROMs
Burgener warm-up

BBGymnastics
20 minutes to establish a 1RM Snatch.
145#

Metcon:
“Fran”
21-15-9 of:
Thrusters 95#
Pull-ups
For time.
Time: 8:07

Compared to:
120103
#75 Thruster
12-9-6 Pull-ups
Time: 5:48

110925
Pull-ups w/ blue band & UB
5:26

110614
Pull-ups w/ blue band and mixed grip
8:55

110107
Pull-ups w/ blue band
8:32

100911
75# Thruster
Jumping pull-ups
4:44


Cool down:
walk

Happy with the 145# snatch. Current 1RM was 150 from about 1 yr ago but only recently have gotten back into practicing the Oly lifts with any kind of regularity.

First time doing Fran as Rx'd. Actually kipped my pull-ups and got 12 in the first round! Happy with these too as I hardly ever do kipping pull-ups. Last round wasn't kipped though as I was pretty much smoked by that point. Even got "Fran-lung".