20110614

Wednesday

Put the FUCKING CIGARETTE OUT....Mr. President Sir! WTF?!!?!

Warm Up
  • Foam Roller - Free Elements
  • Jump Rope 25 Singles + 25 Double Unders
  • 20" Plyo-Box Jump x10
  • Burgener Warm-Up 3x3
  • Alternating Lateral Lunges x10
  • 45# Barbell Overhead Squats x10
  • Chest to Bar Pull Up x5
**All of the above x2

Then:

"Fran"
21-15-9 Reps of:
  • 95# Thrusters
  • Pull Ups

OR

"Heavy Fran"
21-15-9 Reps of:
  • 135# Thrusters
  • 35# Weighted Dead Hang Pull Up
Stay strong!
-Johnny
Posted by at

5 comments:

  1. MachoManJune 15, 2011 at 7:22 AM

    10:15 @75# & supine ( 7 real PL-U in round 1 then I gassed )

    ReplyDelete
  2. hermitizerJune 15, 2011 at 7:42 AM

    9:10 as rxd

    ReplyDelete
  3. Johnny DJune 15, 2011 at 11:08 AM

    HEAVY FRAN 16:44 Rx'd....21 was Thruster 7+7+3+4, WDHPU 5+5+4+4+3, 15 was Thruster 7+5+3, WDHPU 3+3+3+3+2+1, 9 was Thruster UNBROKEN, WDHPU was 1+1+1+1+1+1+1+1+NO REP ON #9 had to lose the weight belt to complete with BW alone. Good sleep, low stress, great nutrition, good warm-up.

    ReplyDelete
  4. lrb3June 15, 2011 at 11:44 AM

    6:15 - 135# thrusters, spu.

    ReplyDelete
  5. Joey LuvJune 15, 2011 at 8:55 PM

    I have no idea, I sucked.

    ReplyDelete

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