‘Fran’-like Fitness

Friday August 1, 2014

Prehab:

15 Leg Swings
15 Shoulder Bridges
Wrist/ Ankle Stretches
15 PVC Dislocates

Warmup:

2 Rounds:
5 Pause Front Squat with Bounce
5 Shoulder Press
5 Thrusters
5 Stiff Legged Deadlift
20 Lateral Bar jump overs

Cooldown:

Wrist/ Ankle Stretches
Pigeon Stretches, 1min
Banded Super Rack, 30 sec

Fitness

Strength:

Three sets of:
Deadlift x 6-8 reps, take 2 seconds to reach the top each rep
Rest 20 seconds
GHD Situps 10-15 reps
Rest 2 minutes

Notes:  Deadlifts may be performed with barbell or a heavy KB.  All new athletes to the GHD should shorten the range of motion and/or keep their arms across their chest to lessen the load.

Conditioning:

For time:
Row 1000 Meters

-then-

Three rounds of:
10 Thrusters
15 Pullups or Ring Rows

-then-

Run 400 Meters

-20 min cap-

Notes:  This is a “Fran” testing piece, so ideally you will use a 95/65 Thruster.  New athletes may sub DBs.

Advanced

Strength:

Front Squat

Set 1 – 3 reps @ 70%

Set 2 – 2 reps @ 80%

Set 3 – 2 reps @ 85-90%

Set 4 – 1 rep @ 90-95%

Set 5 – 1 rep @ 95+%

Rest 2 minutes between sets

Conditioning:

Five rounds for time of:
5 Power Cleans (195/135 lbs)
10 Front-Racked Reverse Lunges (195/135 lbs)
15 Burpees Over the Barbell

-18 minute cap-

Notes:  Scale the weight as needed!