AM Session
Speed Deadlifts 10 sets of 6 @ 60% rest 1 Minutes
+
'Push Press Fran'
21-15-9
Push Press 115/75
Pull Ups
*10 Minute Cap
+
7 Sets:
200m Sprint
Walk back is rest then go again
People were happier today. Abs, Bell, Joy Taeg, Stan-man, G, Hickey, and I were in attendance. That is 8 if you're counting. We all burned through the dead lifts (they were super easy). The girls had a few issues moving the weights around but they all got them in. We were not taking the full 1:00 rest because we all knew Fran was going to suck... It did. Anyway, here is a list of everyones times and weights. We are going to do this again at the end of the summer to see if we improved at all.
Benton: RX Unbroken with a slip at 14 on the pullup. 4:29
Bell: Jump pullups, 95 pushpress 6:30
Taeg: Rings rows (sloppy at points) 65-45lbs on the push press. 5:30 (Next time do it right!!!)
Joy: Bar rows (hands were slipping) 45 push press 8:03
Abbi: Ring rows, 65 lbs for the push press 6:04
Stanich: Jump pull ups, 95 push press 8:53
Hickey: Jump Pull ups, 115 push press 8:08
G: Kipping pull ups!!! 95 Push press. Got all the way to 9 push press + 1 Pull up.
'Push Press Fran'
21-15-9
Push Press 115/75
Pull Ups
*10 Minute Cap
7 Sets:
200m Sprint
Walk back is rest then go again
People were happier today. Abs, Bell, Joy Taeg, Stan-man, G, Hickey, and I were in attendance. That is 8 if you're counting. We all burned through the dead lifts (they were super easy). The girls had a few issues moving the weights around but they all got them in. We were not taking the full 1:00 rest because we all knew Fran was going to suck... It did. Anyway, here is a list of everyones times and weights. We are going to do this again at the end of the summer to see if we improved at all.
Benton: RX Unbroken with a slip at 14 on the pullup. 4:29
Bell: Jump pullups, 95 pushpress 6:30
Taeg: Rings rows (sloppy at points) 65-45lbs on the push press. 5:30 (Next time do it right!!!)
Joy: Bar rows (hands were slipping) 45 push press 8:03
Abbi: Ring rows, 65 lbs for the push press 6:04
Stanich: Jump pull ups, 95 push press 8:53
Hickey: Jump Pull ups, 115 push press 8:08
G: Kipping pull ups!!! 95 Push press. Got all the way to 9 push press + 1 Pull up.
Awesome Job Everyone
It has been well established that this is my least favorite workout of all time. The high rep count and the heavy weight used does not make for a fun time. The thing that I want to stress is that our little fit group is a team. When you get done with something and your teammates are killing themselves to get done, you better not be on the ground thinking about yourself. Get off the floor, take a drink of water, and clap your hands together for the person next to you. That's the whole point of doing this stuff together at 6:30 in the morning. We need to be supporting each other and pushing the people around us to do their best. Fran sucks... but it is a little better when you have your friends backing you up. With that being said, if you are doing something and one of us is trying to push you and you just don't have it, drop the bar and take a few breaths. We are here to motivate you and push you... we are not here to kill you or hurt you. You are going to have to decide if you can keep going safely or if you need to put the weight on the floor. We ended the workout with some sprints. G and I did all 7. Everyone else didn't (which is fine. We all killed it today). Rest up and have a safe weekend. Hope to see everyone on Monday. Best week of training yet!
PM Session
'Push Press Fran' Rerun
21-15-9
Push Press 115/75
Pull Ups
*10 Minute Cap
Worked at Antioch till 10:30, went home, ate some blueberries... ate a whole pound of blueberries, then went to Gravity to try Fake-Fran again. Instead of going unbroken I tried breaking up the pull ups (presses were still pretty much unbroken).
3:18
21-15-9
Push Press 115/75
Pull Ups
*10 Minute Cap
Worked at Antioch till 10:30, went home, ate some blueberries... ate a whole pound of blueberries, then went to Gravity to try Fake-Fran again. Instead of going unbroken I tried breaking up the pull ups (presses were still pretty much unbroken).
3:18
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