1 May 2009
Warm Up: 3x10 arm/neck/trunk rotations; 3x10 push ups; 3x5 squats
Thrusters: 3x3 45,64,80
MetCon
Fran (21,15,9 rep rds of thrusters/pull ups) 95#
Thrusters 7-7-7, 5-5-5, 3-6
Pull Ups 7-7-7, 5-5-5,5-4
Strength WOD
Deadlift - 8,6,6,6,5 135,145,155,165,175
Hanging Leg Raise - 3x15
MetCon Time: 21 minutes
Workout Time: 12 minutes
OK, so Fran wasn't really a metcon the way I did it. But this was the first time I've ever done it with the as rx'd 95#, and it every other time I've tried it, my back was killing me. Not this time, all reps were solid and pain free. The improvement is due partly to technique, and partly to strength gains. The 16 week Catalyst Athetics program has really paid off!
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