Monday – 122611 – Front Squat, Push Press, Fran…

December 25th, 2011 by tkquinn

M'Kelle demonstrating a strong rack position...

Warm-up:

500 M Row
50 Mountain Climbers
Group Stretch

Front Squat:

2-2-2-2-2

Push Press:

2-2-2-2-2

Fran (Compare with 8/29/11)

21-15-9 Reps for time:

Thrusters (95/63)
Pull-ups

Post thoughts and times to “comments”.

This entry was posted on Sunday, December 25th, 2011 at 11:28 pm and is filed under Workout of the Day.

MIKE H Dec 26, 2011 / 12pm

Front squat to 300×2, Push Press to 275×1 (20# PR)

Fran: 3:51 Rx, a 3:09 improvement from 8/29/2011
Thrusters were all unbroken, now I need to work on doing the pullups unbroken.
River Dec 26, 2011 / 8pm

My first Fran was one month after starting CF, 5/8/11
Thrusters at 53#, red and green pull-up bands, time 11:13
Today’s Fran: same weight and bands done in 5:43
I’m pretty happy with that improvement!
Markese Dec 26, 2011 / 8pm

Front squat 135-185-225-245-275 (1)
Push press 135-155-165-155 (wrist pain made this one harder than need be)
Fran : 5:31 Rx got to figured out how to do the 15′s unbroken
1:11 improvement from 8/29/11
Jenn Halvo Dec 26, 2011 / 8pm

Did back squats because I did front squats this weekend…up to 210 on back squats. 2# pr. Power cleans up to 155, lost the drive through my hips in the least week somehow because I got up to 165 less than 10 days ago. Fran was 5:51 rx, slower than my last fran by at least :30. I feel fat and slow. And weak. Lame.