Notes: The GRID Semi Finals are down in Charlotte NC Thursday night. Jim Kean the CEO of the GRID has offered anyone from Hammer Down free tickets. If anyone is interested please email me off line and I will get you setup.
Part A) Front Squat (15 minute cap)
5 Reps@40%
5 Reps@50%
5 Reps@60%
Part B) 21-15-9 Reps with 1 min on, 1 min. rest
Thrusters 95/65
Pullups
Coach’s Notes: This is Fran with Rest. Here’s the theory: Go as hard as you can and get as much done before each mandatory rest period. See if you can significantly beat your Fran Time. The fitter you are, the faster you should recover during the rest cycles. So, from 0:00 to 1:00 minute begin the workout. From 1:00 – 2:00 minutes rest, resume workout at 2:00 minutes and go as hard as you can until 3:00 minutes on the clock where you take your rest again. So basically, it’s even minutes where you are working and odd minutes where you are resting. Post total workout time, not time on the clock.
Post load and total workout time to comments:
