I haven’t trained for 4 days, and walked into the box to find a chipper I had designed….
- Run 1km
- 10 Pullups
- 20 Thrusters (40/30)
- 30 Toes To Bar
- 40 Cleans (40/30)
- 50 Situps
- 40 Air Squats
- 30 Push Ups
- 20 Snatches (40/30)
- 10 KB Swings (24/16)
- Run 1km
Thought I would be a whole lot quicker considering I hadn’t trained for 4 days – and just been volunteering for the London Throwdown. Unfortunately felt totally gassed, and my running was pretty junk….
After a day of chilling out at my desk – I’m back to the gym. Couple of mob drills and then its time for this little stinger:
20 x 75kg back squat…. Fun Fun Fun!
Fortunately(or unfortunately) I’ve been given the weeks Programming at my box, and this week, 4 Letters came up that set my heart racing… F R A N. Every time FRAN pops up, I find myself scouring the net for tips on how to improve my time (mobility WOD, the journal, google, youtube , etc). One thing seams to ring true, FRAN is a bitch and the only way to make her your bitch… is to increase your work capacity. In saying that, I thought I’d put all my findings together on one page – so that next time my heart goes from 50bpm to 200bpm on a Sunday night, I can refer back to this handy post. Suffice to say, there’s no substitute for grinding through this one… but these tips might help you nip a few seconds off your time…
- 1.Do not put the bar down during the thrusters!
Drop the bar and you’ll have to clean it back up, wasting a lot of time and energy. Rest as much as you need to during the pull-ups, where the penalty for taking a break is only a few seconds and little to no wasted energy
- 2. Don’t wait to have your breath back because it won’t happen or maybe it will happen but 20 minutes later.
It’s a waste of time and if you can’t breathe anymore, well we all know a human can stop breathing for 2 minutes without dying . . . so we are okay.
- 3. Do butterfly.
They are a lot faster than kipping pull-up and when they are done right you can almost take your breath back on those.
- 4. Never tell yourself that it’s hard.
Your body is able to give you way more than what your head think. Human is a complicated machine and we don’t know our potential . . . so go on until your body breaks down. And if that time you don’t have a nice Fran time, remember that you improve and the next time you are going to be better. And you can’t be better than yourself so don’t compare with someone else, just try to beat you everytime and you are going to win everytime
- 5. Grind:
It is all about second round… although 1st round is the highest number of reps it is not hard to complete non-stop. Second round is really when you have to bring it all on, you just have to push through it doesn’t matter how painful it is. Just keep pushing like no tomorrow…
then comes third round and life is easy again, it is just 9 reps to complete
I’m sure this list will expand – but this is what I found last night