Wednesday’s Workout

Strength Skill: Zercher Squats (three sets of 3, two sets of 1)

Will and I continue to thumb our noses at any separation between genders when it comes to setting up a lift station.  Such pioneers, are we. 

These went well; I focused on keeping my core/back and lats tight so to keep from leaning forward.  It seemed to work.

75, 95, 105, 115, 125

Metcon: Sumo Fran!

For time:

21 Sumo Deadlift High Pulls (m/w rx 95/65)

21 Pullups

15 SDHP

15 PUs

9 SDHP

9 PUs

I did the weight RX’d and the pull ups with the red band (grr).  The weight was pretty light for me so I was able to only pause once during the set of 21 and once during the set of 15 — both because my form/momentum was getting wonky as opposed to resting because of the weight.  I did need to take breaks with the pull ups, about every six during the first set, every five during the second and once during the last set.

Man the forearms were on FIRE when it all ended, totally stiffening up once all the movement stopped.

Result: 6:03

This was just about three minutes faster than my regular Fran time (using the same RX weight and band) which makes sense given the SDHPs being an easier movement (for me at least) than thrusters (and thrusters, with more movements involved take more time than SDHPs).

I gotta get off the band and enter the realm of real RX for these Fran metcons.