Glute Activation Warm-Up (Vandyke Strength Protocol – 15 minutes)
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
Cross Under Lunge Crawl x 1 minute per side
Two sets of:
Russian Baby Makers x 10 reps
T-Spine Foam Roller x 5-6 pulses
A.
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
Rest one minute, and then…
Every two minutes, for 8 minutes (4 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
B.
Take 10-12 minutes to build to 80% of your Clean & Jerk
C.
Against an 8-minute running clock, perform the following, in order:
“Fran”
Complete rounds of 21, 15 and 9 reps for time of:
Thrusters
Pull-Ups
40-54: 95/65 lbs
55+:
65/45 lbs
and then, using the same barbell, build the barbell and establish a 1-RM Clean & Jerk in the remainder of the 8 minutes.
POST TWO SCORES – You must post two scores; (1) time to complete “Fran”, and (2) heaviest successful clean & jerk within the 8 minute period.
TOTAL SCORE – Your total score will be your 1-RM Clean in lbs, MINUS 1 lb for every second over 2 minutes (for males) or 3 minutes (for females) it takes to complete “Fran.” ADD 1 lb for every second under 2 minutes (males) or 3 minutes (females).
Male e.g., Fran = 2:07, C= 275, TOTAL = 268
Female e.g., Fran = 2:11, C= 195, TOTAL = 244
Optional Session (Best performed 3-4 hours between sessions)
A.
For completion:
400 Meter Sandbag Carry (Bear Hug)
Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your posterior chain, so embrace the slow grind of the walk and don’t get in a hurry. Please note the weight of the sandbag used. If you didn’t make the full 400 meters unbroken last week, use the same weight and make your goal to get further than you did last week without dropping. If you made it last week, go slightly heavier this week.
B.
Four sets of:
Weighted Strict Pronated Grip Pull Ups x 2-3 reps + Max Reps Strict Pronated Grip Pull Ups
Rest 2 minutes
delayed entry ( did this yesterday) 2/15/17
dyn/mob Done
A1 ) I find thes soo hard but soo necessary.. 🙂
2) 3 swings
3) 3 peek a boo each
B1) Done
2) JB: 65,68,83
3) SJ: 73,83,98,103,113
C) 11:05 Rxd (7,5,3)
optional ROW done
Weds WOD 2/15/17
glute activation Done
A) 145,155,165,180,190,204,215,230×2 fail ( I feel like my core is shot!)
B1) 104
2) score 1) 3Min on the nose
score 2) 125
optional
400 bag carry 60+ no stops
B) 4s
1) 3+5 (20 lbs)
2) 3+5 (12 kg)
3) 2+5 (16 kg)
4) 3+5 (16 kg)
Coach Nicole: hope all is well. I didnt drop off the face of the earth, got into a minor fender bender on my way to the gym monday so it bummed out my week .. Today I did Mondays since Im incinsistant with muscle ups. I regret missing out soo much, do you think I should do tues tom or just do this one? I havent front sqaut or done pull ups.. Im going to post Mondays wod either tonight or tom its getting late I hope to get it in but it will be up tom def. can you… Read more »
Hey Lise,
I am so sorry you got in an accident! I hope you are ok! If you are cleared to train then I would recommend doing yesterdays workout (Wednesday). 🙂
Coach Nicole..
yes thank you ..nothing series just a minor fender bender, no injuries thank you!! Xo
your the best! Im gratefull for your time.. will post the results my core was shot from yesterday tho I did the Muscle ups in two like you said!!!! woo hoo so happy I did the WOD!!! I pos that too here bc I think I forgot to post that .. you guys are awesome with your programming!!! soo happy with it! your efforts and sacrifices are much appreciated!! <3
Glad you are feeling good Lise!
A. 185, 200, 210, 225, 235, 250, 265, 275, 285, 290 (who needs meniscus? lol)
B. 215
C. 3:22 / 215 (235f) = 133 no grip…
Optional pullups 35# 3+9, 3+6, 3+5, 3+4
A.225,235,260,280,290,305,310,315
B185
C first time ever doing Fran 3 minutes 42 seconds should have pushed harder 225 clean and jerk final score 123
Good work for that being your first Fran!
A: 185; 196; 211; 235; 245; 257.5; 275; 295; 300
Then realized The last lift I was try to go for a PR of 305. So added two lifts. Unfortunately missed both at 305, but next time.
B: Fran: 3:33. C&J: 225 Total score of 132 (ouch!)
No optional session due to time.
Mob
Fsq built to 205
Then stayed at 215 for the last 4 fsq
Built to 190 c+j
Pr in Fran by 14 secs 2:31 lifted 175 and failed 185 twice bummer .
Hugged the sandbag for 400
Swim practice
Nice job Bethanne!
Thank u ! U too??
WAHOO!!!
Glute activation done
A1. 135-145-155-165-180
A2. 190-195-200-205#
B. Built to 175 pounds
C. 2:35, 185#, total=210
(15 sec Fran PR, last did Fran was almost 2 years ago….went 155-175-185(miss)-185# right before time expired)
Cheryl – that is AWESOME!!!!! Congrats on a huge Fran PR!
Thank you!
Sweet!!
A) 190
B) 145
C)3:02/155/ 153 total
A. Up to 280
B. 185
C. 4:16, then 185 C&J = 49
I spent yesterday travelling from Hawaii back to my home in Canada. Wasn’t sure whether to pick up with today’s workouts or go back and do yesterday’s. Did the Front Squats from today and the WOD from yesterday. Mobility – done A. Front Squat – 125(2) – 135(2) – 145(2) – 155 – 165 then 175 – 180 – 185 – 190 Felt not that bad to say I spent a lot of time on a plane and then driving home. From yesterday C. 30 Calorie Row (Oops I did Assault bike), 30 Burpees over Barbell, 30 Hang Cleans (used… Read more »
Oh yikes, that assault bike prob made things spicy!
Did most of glut activation
A. Up to 300 on FS failed 305 (PR335) so nearing 90%
B. Up to 205 – first jerks since surgery
C. Fran 2:42 then 225 C and J- jerks need work so 183 total score
Al – that is incredible. You are approaching 90% of a knee dominant movement. I am pumped for that. Great score as well
Awesome job! Great job on the Fran PR!
1st time doing Fran in 2-3 years. It was a :24 sec PR
Unreal!!
Thanks- feeling good. Just gotta stay healthy and clean up some things
I have not been able to do for a while
Good work!
Mobility done
A. Up to 255# (5# PR)
B. 190#
C. 5:34 (PR). 210# C&J. Down about 2 minutes from last time I did Fran (1.5 years ago). Still struggle with keeping my butterfly rhythm on large sets of pullups, so I drop off and start again. Thrusters felt fine. To conservative on the C&J – had more in me, but ran out of time.
That is awesome Joe – CONGRATULATIONS!!!!
FS 333 which is a PR up 11 pounds fro Nov 22 test !!!!!
B. 240
Fran: 2:28
*ring rows and they seem harder then Pull-ups
C&J 265
Total 265-28 ….237. I think fun test…
Nice job on your FS PR Pete!!!!
With Ring rows I would have die!:-) great Job Pete!!!
They are horrible
Yeah ring rows sound hard!
Don’t want to push shoulder if I don’t need to, arms were burning for sure!
Did GA Warm up
A. FSqt up to 115kg
B. Build to 90kg
C. 4:53 (First sub 5:00 Fran!) 90kg C&J, Total = 25 ( = 198 – 173 )
No Optional today
Good work Edward!!!
Thx Nichole, what do you use to track your workouts? I use paper, but referring back is an issue. Any good apps anyone can recommend?
I am old school and still use paper! If you post to the comments, though, you can click on your name and see all your previous posts (if that helps)
Fran 4:50 tied my previous
c. 195#
total score 25# one day I will hit a sub4
A) up to 260
B) still nothing heavy bc shoulder
C) 3:23 and 227 (no jerk): 144
Mob done
A. up to 196
B. up to 221
C. 7:05 (3min Pr) (4th time in almost 6yrs doing Fran, usually in the 10-12 min time range)
Thrusters-21 was slow sets of 7, 15-broke 3 times 🙁 9-broke 2 times
Pull-ups-11+10, 10+5, 9
C&J: failed 185
Session 2
That is a huge PR Ian!!
Thank you. Honestly I have always feared (and avoided) Fran because of the thrusters. After today, my goal is now 5min or less. 🙂
HECK YEAH!! You def have it under 5 min!!!!
Had to be the worst workout for me since starting invictus , added over I minute to my Fran time….good news WAS I went undroken on first rd of thrusters…got to bar and couldnt kip or butterfly. I need a break. Have a good weekend everyone…
Oh no Chris! Yep, time to take a rest day or two. Don’t underestimate the power of taking a rest day, especially when you feel off!
Hang in there Chris. We all have bad, frustrating and mentally challenging days. Rest your body and mind up and come back strong next week ready to start The Open.
Mobility completed.
A1)145#/155/170/180/190
A2)205#/215/225(2)
B)Built up to 150#
C)4:30 175# Total 25
The last time I did Fran was back in 2013. It was the first time I did it RX at got 8:16. I had more in the tank today and I think I played it too conservative realizing we had the C&J afterwards. Broke up the thrusters 11/10, 8/7 and 5/4 and did all the pull ups UB.
Guys, what are the general weights of the sandbag carry to start with?
Do you have a 60 lbs bag? You may want to start there
Thx Nichole, got sandbag with inner bags which I can adjust. Did today with 30kg/65lbs managed to do laps of 130 meter before dropping