Fran Testing Day!!

Friday, September 6, 2013

We want to encourage you to attend the evening classes at MDR if possible.  We will be creating a “Friday Night Lights” environment with judges, heats and a whole bunch of excitement!  The strength portion is designed more as a warmup.  If you are doing the squat cycle, that is up to you if you want to perform, but we will be giving priority to setting up the class for testing.

  Be sure to read the notes below about how you should approach the workout.  Good luck and be sure to log your score in your online profile HERE!

Mobility:

-DROM
– 10 Lat activations
– 10 Bar Taps
– Super Rack w/Band (2×30 seconds each arm)

Classic Strength

15 minutes to establish a 3RM Front squat

Notes:  Focus on speed out of the bottom as it applies to the thruster!

Advanced Strength:

HBBS: 1X5@70%, 3X4@80%

Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest 60 sec.

Conditioning

“Fran”

21-15-9

Thrusters (95/65)
Pull-ups

-15 minute cap-

Notes: If you can perform the weight safely, we want you to give it a try, even if this means that you have to take extended breaks.  The same goes for the pullups.  We want you to know exactly where you are with these weights and movements because we will retest you again!  Those athletes that cannot perform the movements as prescribed can modify by lowering the weight and performing ring rows or using a band for the pullups.

Scoring:  When recording your score in your profile we are tracking prescribed weights and want to know if you can or cannot perform the weights and movements.  Your score will be input as a time.  For every rep that you cannot perform under the time cap, you will add 1 second to your score.  This means that if you cannot perform any reps prescribed yet, your score is 15:00 plus 90 seconds (reps total for the workout), for a total score of 16:30.

  Another example, if you complete the 21 thrusters, but cannot do a pullup yet, your score would be 15:00 plus 69 missed reps, for a score of 16:09.  Hope that makes sense!  Click HERE to log your score.

Cool Down:

-Light 400 meter Jog
– Couch Stretch
-2×30 sec Active Hang