Thursday, November 8, 2012

Friday 11.9.12

Kevin Montoya

1.  Clean and Jerk
3x1, heavy across

2.  Complete one fo the following:
If your "Fran" time is over 2:40 for Men and 3:10 for women do "Fran".
 A.  "Fran"
21-15-9:
Thrusters, 95/65
Pull ups

If your "Fran" time is under 2:40/3:10 for women do the following:
30-20-10:
Thrusters, 95/65
Pull ups

3.  Back Squat
1x1 Heavy
2x2 Heavy

27 comments:

  1. Oh wow. Have to do this another time as I rest for a comp/throwdown tom.

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  2. What if your Fran time is already extremely close to 2:40 should you upgrade for a better stimulus or try and get a faster fran?

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    1. Extremely close to 2:40 is not "under 2:40".

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  3. 1. 225 - still going moderate on the front rack stuff
    2. 5:17 on the 30-20-10.
    3. 405x1, 405x2x2

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  4. 1. #115 Across
    2. 4:59 rx
    3. 135/145 & 135/135

    During my set of 15 pull ups the globo gym lady came over to tell me to stop grunting, I may have yelled in her face, oops.

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  5. 1. 285 across, lower back giving me trouble.
    2. 2:57rx (PR)
    3. 405 & 395
    Apparently my pelvis has "shifted". Anybody have experience with fixing this? It makes my it tough to push my hips back when I do any kind of squat.

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  6. Back Squat
    1 @ 355#
    2×2 @ 335#

    Front Squat
    1 @ 295#
    2×1 @ 275#

    Snatch
    2×1 @ 215#
    1×2 @ 195#

    30-20-10
    Dumbbell Thrusters (45′s)
    Pull ups
    6:07

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  7. 1. 265x3 I felt really solid so I went to 270 after my 3 and landed it. (5lb PR)
    2. 2:47 Rx Fran
    3. 365/335

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  8. 1.165 solid
    2. 4:37 30/20/10
    3. 225/205/205- hard to keep good form today-knees buckling ... ugh!
    overall felt good! wasnt looking forward to any version of fran but reslized 65# thrusters r not a weakness ... spent too much time chalking up between sets... woukd have been better havibg someone to push me!

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  9. 1. 255#
    2. 30-20-10 = 4:27 RXd
    3. 315, 315

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    Replies
    1. You're a beast! It's motivating

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    2. Thanks bro! I got video, ima try and send it over to Ben and get it posted on here.

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    3. awesome taylor! i shouldnt have chalked up ;)

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    4. Thanks! Yeah that chalk will get you sometimes! lol Ill post video little later

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  10. 1) 255
    2) 2:51
    3) 385, 345 ouch. Tuff after Fran

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  11. 1-235
    2-did Fran last week for a competition so I did 9-7-5 thrusters at 155 and muscle ups 10:38 Rx
    3-385/365

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  12. Very hungover feeling pukey for everything bad day.
    235
    5:15 wow bad
    385

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  13. 1. 205
    2. 3:36, not my best
    3. 295, 285
    didnt have much left in the tank for the squats
    if anyone could throw me some advice on my clean and jerk i have been stuck for a while...in fact i can push press more than i can jerk and that is definitely not good, let me know what you think http://www.youtube.com/watch?v=w1DOqkiT4cs&feature=youtu.be

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  14. 1) 265#
    2) 5:08 Rx'd.
    3) 255# Butt to heal

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  15. 1. 198# went for 220# but couldnt quite get the clean right
    2. 4:59 Shocking
    3.308#

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