6am – wake
10am – breakfast (ended up extending the fast to 10am – so 18 hours – pretty chuffed with that)
12:30pm – pre Fran massage with Craig – awesome!
2pm – Fran – 3:15 (4 second PR)
It’s funny – this morning when people asked me when I was going to do Fran I was pretty smug about not having to do it because I’d scheduled in Outlaw training at 3pm. Just so happened that Liv SMS’d me with “Have you checked the Outlaw site?” to which I responded that I hadn’t…
I checked and to my dismay the metcon for today was Fran – It was uncanny and I was unhappy. I think I haven’t done Fran (or at least had a solid crack at it) for well over 18 months. My best ever time was 3:19. The last time I did it was 3:43 and I was in a pretty average state afterwards (rolling about on the ground like a pork chop)
I had a massage booked in with Craig at 12:30pm and thought I’d do Fran afterwards. This meant a light massage just to get the muscles moving and blood pumping. The cool thing was that I walked in feeling anxious about Fran and almost fell asleep on Craig’s massage table before doing it so I was super chilled. I put on some chillout tunes, asked Craig to judge me without the shouting.
If you know anything about that my Fran you’d know that I’ve never been able to go unbroken on the thrusters in the round of 15, so that’s all I was thinking about when I started – “just see if you can go unbroken through 15…” as it turned out I did and that, combined with butterfly pull-ups (another ‘Fran’ first) I managed a 4 second PR.
After reviewing the footage, it’s clear I could have gone faster on the thrusters and completed larger sets of pull-ups – next time I might – but I was happy with my effort and I walked away afterwards (as opposed to convulsing about on the floor)
http://www.youtube.com/watch?v=kvYZux05w_A
3pm – coffee – double shot espresso + pumpkin banana bread + 2x coconut water (330ml); then
train Outlaw 140719 with Liv, Karl, The Lawler Kids and Jake
BBG
max snatch (15 mins) @ 40,50,60,70,80,90(f),90(f),90,95,97(f)
max clean and jerk (15 mins) @ 97.5,110,120(f)
Strength
3RM front squat – ended up doing a single at 110 and called it – apparently Fran did take it out of me.
Conditioning
Watch the rest of the guys do Fran – Twas good to see a couple of PRs for them too – Tahni and Kenny managed to top the whiteboard with a double 5:07. Liv almost passed out and Ewen and Jake didn’t die. Love training with these guys 🙂
5pm – pre dinner – beef and bacon meatballs + sweet potato wedges.
7pm – Whole30 BBQ dinner w/ Ashleigh & James, Jesse and Andrea – lamb steaks, pork, veal and beef meatballs, salads and root veggies –
10pm – bed time
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