Modified "Fran"

Warmup:


500m row

15 overhead squats, stick
20 pushups
25 situps
shoulder dislocates

Some small sets of thrusters and pullups


Workout:

"Fran" modified
15-12-9
Thrusters, 80#
Pullups

Time - 4:16


Stretch.

• Notes: Decided to do my next progression of Fran, which was to increase the weight from 65# to 80# and lower the reps. My time was faster than the 65# version, but I definately felt the heavier weight...my legs felt much weaker. I think I need to work on my front squat to help thrusters are heavier weight. Next time I do Fran it will be the full 21-15-9 with 80#...if I am under the 5-6 minute mark I will start the progression to 95# thrusters.
• Body condition: pretty much all of my soreness is gone. A little tightness here and there in my legs, but basically fresh.