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
Oh wow. Have to do this another time as I rest for a comp/throwdown tom.
ReplyDeleteWhich comp?
DeleteWhat 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?
ReplyDeleteExtremely close to 2:40 is not "under 2:40".
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DeleteTouche Ben
Delete1. 225 - still going moderate on the front rack stuff
ReplyDelete2. 5:17 on the 30-20-10.
3. 405x1, 405x2x2
1. #115 Across
ReplyDelete2. 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.
Atta girl Britt!
ReplyDeleteAtta girl Britt!
ReplyDelete1. 285 across, lower back giving me trouble.
ReplyDelete2. 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.
Back Squat
ReplyDelete1 @ 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
1. 265x3 I felt really solid so I went to 270 after my 3 and landed it. (5lb PR)
ReplyDelete2. 2:47 Rx Fran
3. 365/335
1.165 solid
ReplyDelete2. 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!
1. 255#
ReplyDelete2. 30-20-10 = 4:27 RXd
3. 315, 315
You're a beast! It's motivating
DeleteThanks bro! I got video, ima try and send it over to Ben and get it posted on here.
Deleteawesome taylor! i shouldnt have chalked up ;)
DeleteThanks! Yeah that chalk will get you sometimes! lol Ill post video little later
Delete1) 255
ReplyDelete2) 2:51
3) 385, 345 ouch. Tuff after Fran
1-235
ReplyDelete2-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
Very hungover feeling pukey for everything bad day.
ReplyDelete235
5:15 wow bad
385
1. 245
ReplyDelete2. 2:49 Fran
3. 335, 315
1. 205
ReplyDelete2. 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
1) 265#
ReplyDelete2) 5:08 Rx'd.
3) 255# Butt to heal
1. 198# went for 220# but couldnt quite get the clean right
ReplyDelete2. 4:59 Shocking
3.308#