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!

:)

"Jackie"

100 Sumo Deadlift Highpulls @ 20kg

50 Thrusters Barbell @ 45lbs

30 Pull Ups

Result:  12:51 

Am wondering how to sub 10 mins with this workout! 

Darn it! Gotta get MEAN AND LEAN!!! GRRRRR.......

Thrusters & Single Arm Pull Ups

15-12-9 reps for time of:

Single Arm Kettlebell Thrusters @ 28kg, R

Single Arm Kettlebell Thrusters @ 28kg, L

"One Hand" Pull Up, R (Left hand holds wrist)

"One Hand" Pull Up, L (Right hand holds wrist)

Result : 35:21 (KB@16kg)

Loved the thrusters today! 

Right arm was pretty solid at thrusters with a continuous 15-12-9 in full completion. Left arm was bit shaky and I had to break the reps up to (8-7), 12, 9.  I'm happy I did the last 2 sets straight!

Single arm pull ups were the biggest challenge, especially when the wrist gets sweaty and the grip of the opposite arm slips and transforms your wrist into a reddish looking lava trap! Probably caused by a hard grip, but then again, if I don't grip hard enough, I'd probably won't be able to pull myself up!

Left arm pulls were the worst! It took me darn long just to complete the first 15 reps! Yikes! The breaks were almost a min long in between yet I still perspired and fatigued out. But the rest helped  to free my wrists from the "pulling skin" feeling. 

Overall, this was a great workout! :) 

Lets do it again!!!

"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?