Deadlift 3reps each of 70%, 75%, 80%, 85%, 90% of 1RM(100kg)
(70kg, 75kg, 80kg, 85kg, 90kg)
"Fran"
21-15-9 of:
Thrusters @ 30kg
Pull Ups
Result: 6:26 (previously 7:56)
What an accomplishment! :)
Left me breathless and dying on the floor with post WOD cough! Forearms were SUPER pumped. Nice feeling to be able to break another personal record ! :)
Showing posts with label Fran. Show all posts
Showing posts with label Fran. Show all posts
Monday, August 16, 2010
Friday, January 15, 2010
Fran + 150 DU
"Fran"
21-15-9 reps for time of :-
Thrusters @40kg(M)/30kg(W)
Pull Ups
Result: 8:54
1 min slower than previously recorded here. Felt weak in the forearms and shoulders in both exercises due to lack of conditioning during the last 9 days. I will regain that strength back!
---
For time of:
150 Double Unders
Result: 2:25
Much better result if compared here. Think the Thrusters & Pull Ups gave me a heads up to PUSH MORE! Great work on this! Does this mean that holidays create better endurance capabilities? Hmm.... Just kidding!
:)
21-15-9 reps for time of :-
Thrusters @40kg(M)/30kg(W)
Pull Ups
Result: 8:54
1 min slower than previously recorded here. Felt weak in the forearms and shoulders in both exercises due to lack of conditioning during the last 9 days. I will regain that strength back!
---
For time of:
150 Double Unders
Result: 2:25
Much better result if compared here. Think the Thrusters & Pull Ups gave me a heads up to PUSH MORE! Great work on this! Does this mean that holidays create better endurance capabilities? Hmm.... Just kidding!
:)
Monday, October 26, 2009
"Fran"
21-15-9 of:
30kg Barbell Thrusters
Pull Ups
Time: 7:56 (PR)
I was very nervous at the start! I had set up my barbell and plates and felt all ready to go. But once I stepped up next to the bar, I felt this tremendous heart palpitation and nervousness that I had felt at the starting blocks of race days.
Did a couple of easy reps with the bar and felt slightly uncomfortable with the rack position - that's because I am still getting used to th wrist positioning! Yikes!!
It was time for...... "3,2,1 GO!
Did 11 straight, with 10 after. Pull ups could only manage 4 in a row for the first few sets and then had to break it down to triples. By now, I was already feeling the effects in the wrists and forearms. PUMPED!
When 15 came by, it was 3sets of 5 reps already..."wah-lau-eh" was my Frequently Said Word. Couldn't swear at all as was kinda out of breath and panting heavily. It's a tough chick to handle!!! Pull ups were in 3s and broke into doubles.
The final 9 were torturous. The end felt near, yet far. 5&4. then double pull ups and singles. OMG it felt GREAT to reach the end!
1) I felt quite good in completing the workout today eventhough I had a handful of peanuts just before I started. There was enough energy and in fact more than what I would've expected. I feel great!
2)Realised I must keep my heels grounded more on the up-phase to ensure I don't overload my quads.
3) Need to strengthen wrists and improve rack position. It's OK now..but will need to be GREAT at it!
What's next? A 6 min Fran?
30kg Barbell Thrusters
Pull Ups
Time: 7:56 (PR)
I was very nervous at the start! I had set up my barbell and plates and felt all ready to go. But once I stepped up next to the bar, I felt this tremendous heart palpitation and nervousness that I had felt at the starting blocks of race days.
Did a couple of easy reps with the bar and felt slightly uncomfortable with the rack position - that's because I am still getting used to th wrist positioning! Yikes!!
It was time for...... "3,2,1 GO!
Did 11 straight, with 10 after. Pull ups could only manage 4 in a row for the first few sets and then had to break it down to triples. By now, I was already feeling the effects in the wrists and forearms. PUMPED!
When 15 came by, it was 3sets of 5 reps already..."wah-lau-eh" was my Frequently Said Word. Couldn't swear at all as was kinda out of breath and panting heavily. It's a tough chick to handle!!! Pull ups were in 3s and broke into doubles.
The final 9 were torturous. The end felt near, yet far. 5&4. then double pull ups and singles. OMG it felt GREAT to reach the end!
1) I felt quite good in completing the workout today eventhough I had a handful of peanuts just before I started. There was enough energy and in fact more than what I would've expected. I feel great!
2)Realised I must keep my heels grounded more on the up-phase to ensure I don't overload my quads.
3) Need to strengthen wrists and improve rack position. It's OK now..but will need to be GREAT at it!
What's next? A 6 min Fran?
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