1RM Back Squat / Work Capacity / Benchmark "Fran"

Work up to 1rm Back squat

Worked up to: 320# (PR)

Then:
21-15-9 rep rounds for time of:
Wall Ball @ 20#
Box Jump @ 24"
Double Unders

Time: 4:49

Rest 4 hours then:

"Fran"
21-15-9 rep rounds for time of:
95lb. Thruster
Pull Ups

Time: 2:48 (PR)

Benchmark "Fran"

21-15-9 rep rounds for time of:
95lb. Thruster
Pull Ups

Time: 3:06 (PR)

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Report

• Body: No soreness
• Sleep: 7 hours
• Nutrition: 2 cheat meals, 2 paleo
• Tomorrow's Projection: CF Brea WOD

Benchmark "Fran" / Strength / Stamina / Work Capacity

"Fran"
21-15-9 reps of each for time:
95lb. Thruster
Pull-Ups

Time: 3:16 (PR)

Work up to 1rm OHS

Worked up to 205#

Rest 1 hour then:
3x OHS @ 90% 1RM (185#)
2x OHS @ 90% 1RM
15x OHS @ 135#

10 Legless rope climb 12'
800m Run
10 Legless rople climb 12'
800m Run

40x Man maker w/ full squat clean @ 2x 35#
1 Mile Run

Rest 1 hour then:
7x Swim Intervals @ 25 yard freestyle all out

Then:
10-1 ladder for time of:
Unbroken Deadlifts @ 225#
Unbroken Pull-ups

Time: 8:16

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Report

• Body: Tired
• Sleep: 6 hours
• Nutrition: Almost pure paleo, some protein shakes and a clif bar
• Tomorrow's Projection: S.O.S. Test

Benchmark "Fran"

21-15-9 reps of each for time of:
95lb. Thruster
Pull-ups

Time - 3:30 (PR)


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Daily Report

Today's Motivation: Met a member of SEAL Team 5
Body: 100% Felt really good during the WOD
Sleep: 7.5 hours
Nutrition: Bad/ Good. I had a cheat lunch today
Notes: Fran sucks. I have not done it in over a year. Today was a great day to hit a PR.