Thursday at Telic // 27th July 2017
We take on a famous benchmark for Thursday “FRAN”. This workout is short and sharp, its meant to be quick, think sprint. The rep scheme and weight allow for each movement to be completed quickly and with minimal rest. Do not Rx this workout because you want the words “RX” next to your name, this should never be the case. In time, with practice, patience and continuous trust in the programming you will get their. But stick to the time cap and scale accordingly to ensure you stick within the stimulus intended for this workout.
Front Squat: 3 sets x 5 reps @ 63% of your 1RM
*Pause 3 seconds in the bottom every rep —> Lift every 2:30
A) From 0:00 – 10:00
For Time: “Fran”
– Thrusters @ 30/42.5kg
– Pull Ups
*10:00 time cap
B) From 13:00 onwards:
– 30 Calorie row/ski/ab
– 15 Thrusters @ 35/50kg
*Again, sprint on this. Don’t hold back.
Thrusters // load
Pull Ups // banded, jumping, ring rows