WORKOUT OF THE DAY
Push Press:
5 x 5 @ 65-70% of 1 RM Bench Press
“Fran”
21-15-9 Reps For Time:
Thrusters (95/63)
Pull-Ups
Not to be confused with the jerk. We utilize this movement to create power with leg drive/hip extension, and strength in our press to finish. A relatable movement in terms of leg drive, hip extension, and press would be a wall ball. That said, you will not be throwing the bar into the air. 1) dip and drive with a vertical torso, 2) full grip on bar, 3) big chest/tall shoulders, 4) weight in heels, 5) finish with knees and hips extended, arms fully locked out overhead. Sequentially the movement should follow a Dip, Heave and Press. We’re using our bench weight for percentages because it’s a relatively similar press, and close enough for comparison.
If you’ve done this workout, you know what’s going to happen and therefore needs no explanation. For those who haven’t, Fran is the Unicorn. For as long as the female benchmarks have been around, this workout has seemed like a barometer of one’s own metabolic threshold, as well as what seemed like a rite of passage. Don’t come in with a game plan, the goal is pedal to the floor right from the start and to hang on from there. The only things to consider are appropriate loading, and what pulling movement you’ll choose to do. Make sure the barbell weight you choose gives you an opportunity to do the thruster sets unbroken. For the pull-ups consider one of three options: 1) pull-ups, 2) banded pull-ups, 3) jumping pull-ups. Go with the option that best supports your ability to perform the biggest sets possible.
WOD AT HOME
Hang Power Clean:
5 x 8 (each arm)
2 Rounds For Time:
30-20-10 Reps of:
Jumping Lunges (per leg)
V-Ups
Push Ups
…rest 1 minute b/w sets…
