10/29/12

Heavy Fran is a bit of an experiment. The Thruster weight should be very difficult to manage for the set of 9 reps. Make sure to record your times as we will repeat this workout again.

STRENGTH
Front Squat - 7 x 1 (work to max for the day) - 185,205,225,235,245,255(fail),245

CONDITIONING
Part 1
Heavy Fran
9 Thruster @ 55% of Push Press 1RM
21 Pull-ups
6 Thruster @ 55% of Push Press 1RM
15 Pull-ups
3 Thruster @ 55% of Push Press 1RM
9 Pull-ups

Time: 2:13