January 15, 2013
1) Front Squat:
Set 1: 4 reps
Set 2: 3 reps
Set 3: 2 reps
Set 4: 1 rep
(heavy weight with good mechanics – elbows up, shoulder back, don’t let pelvis rotate under in bottom position, don’t let upper back round)
2) “Fran”
21 – 15 – 9
Thrusters (95/65lbs)
Pull Ups
3) 4 rounds:
Run 400m
rest 3 minutes
Front Squat:
5 x 205
4 x 225
3 x 235
2 x 245
1 x 265
Fran: 2:58 17sec PR
Ran 1 mile in place of the 400’s