Tuesday 131029 0500 hrs - garage temp 75f
WU: 3 rounds of: Samson stretch, 5 shoulder dislocates, 15 ohs w/pvc pipe, 15 abmat sit-ups, 15 good-mornings 45 pounds, 12 dips. (no pull-ups - see wod)
Heavy Fran - not so heavy for me!
Scaled half pack / half pups -
Three rounds, 15-12-and 9 reps, for time of:
95 pound barbell Thrusters
Pull-ups - body weight - strict
Time = 8:37 PR for thruster weight !
compare to last time 130415
scaled to 65 pound thrusters / body weight pull ups
Time = 8:24
So this is the first time I have tried 95 pound thrusters without crumbling under the weight. Even with time being just 13 seconds longer than last time the 30 pound increase in thrusters is a PR in my book!
Sets were still broken 12-3 / 4-4-4 / 3-3-3
Pull ups were broken 12-3 / 5-3-2-2 / 3-3-3
Rest ~ 5 minutes (laying on floor catching breath)
NOT done yet - felt like I could do some more.
10 OHS with 25 pound bar - slowly - working on shoulder position.
Bent over barbell row 5-5-5-5-5 reps
45 - 65 - 75 - 95 - 115 ~ 1 minute rest between sets. Working on keeping back position locked in. Felt like form was loose on last 2 reps at 115 so decided to stop there.
done - I needed that.
Now I have the “Fran cough” that I have heard about!