Monday 8/11/14

TAYWHIT GETTING SWOLE

 

"Build your own dreams, or someone else will hire you to build theirs." –Farrah Gray

1. Explosive Session 
a. 20 Triple Jumps - break them into sets of 5
b. 2 Min of Side Gallops
c. 15 Yard High knees - increase speed every five yards
d. 10 x 10 Meter Sprints 


2. Back Squat (percentages based off of current 1RM)
65% x 6
89% x 1
70% x 6
92% x 1
75% x 6
96% x 1

Skill: Pistol Squats

3. "Fran"

*If you're Fran time is below 4:00 Minutes do "Heavy Fran"

"Heavy Fran"

15-12-9

Thrusters 135, 95
Strict Pull-ups 20lb Vest

*If you're "Fran" time is above 4:00 Minutes do "Mini Fran" and try to get your time under four minutes!

"Mini Fran"

21-15-9

Thrusters 75, 45
Pull-ups

A lot of Games competitors will do workouts at lighter than prescribed weight and get their ideal time and slowly increase the weight week to week until its back up to normal. This way you get to work on proper form and have the chance to see how fast you have to move the original weight to get the ideal time.


If you want to work on your thrusters try doing 3-5 every minute on the minute or a few sets of 8-10 a couple times a week.