friday, feb. 9

Strength - Part 1:

3 Front Squats, pick load

Every 2 mins for 8 mins.

Athlete Instructions

Starting @ 75% and building to a heavy triple for the day.

Directly into part 2...

Strength - Part 2:

5 Back Squats, pick load

Every 2 mins for 8 mins.

Athlete Instructions

Set 1: 75% of heavy front squat triple

Set 2: 80% of heavy front squat triple

Set 3: 85% of heavy front squat triple

Set 4: 90% of heavy front squat triple

"Fancy Fran"

15-12-9-6-3 reps, for time of:

Burpee Dumbbell Cluster, 50/35 lbs

Strict Pull-up

Athlete Instructions

Time Domain: 10:00-15:00 minutes

Time Cap: 15:00 minutes

Athlete Notes

Primary Objective: Finish in the fastest overall achievable time

Secondary Objective: Maintain sets of 3+ on all sets of Strict Pull-Ups

RPE: 7/10

Stimulus: Upper Body Muscular Stamina / Push + Pull