100525 "Fran"

Warm up:- a few arm swings, over-n-unders, lat and front raises, band dislocates with ohs x 5, 10 abmat situps, 10 abmat back extenstions, 10 push ups against pin 5 (straight thru pretty easy so go pin4 from now on), 3 blue band assist chin ups

“Fran”
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Last time Fran came up we recommended going as close to RX’d as possible.  This time we want you to move fast.

I scaled to one of the recommend variations of 9 sets of 5 each exercise but kept the same 14kg / 30lb weight and same blue band assist pull ups the same as last time to see if there was a difference.

Done in 9.49 mins NEW PR compared to 11 mins 100112

I did all chin up today with a little jump assist for reps 3-5 in the later rounds
It actually felt slow and the weight felt heavy to my surprise but PR by 1.11 secs isn’t too bad is it?

Cash out:- Bench press 7kg x 3, 12kg x 3 3RM 17kg - 22kg -22kg again width wider grip - 27kg - 30kg / 66lb PR by 2kg / 4lb
wasn’t at my limit but after Fran wasn’t going to stupidly push and was pleased with progress as I need to get my push ups back.

NB synergy sachet taken PWO again