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Thursday 180906 Longer Than Fran

Why is this workout called “Longer Than Fran?” That speaks for itself… but I will explain. First of all let’s deal with the similarities: first- the rep scheme is exactly the same, so there will be 45 reps each of the 2 movements of this couplet. One big difference is that one movement is squat clean thrusters (yes, from the ground EACH rep!) instead of the standard thruster (squat and press only!) The apparatus for these is not only heavier than the basic Fran (100# instead of the typical 95#) but it is done with dumbbells- which are less stable overhead- requiring more energy and attention to keep them under control. On the other hand, dumbbells tend to be a bit easier to grip and present very little difficulty in the front rack position as the barbell does for some people. All things considered, the extra toll of the heavier DBs will require more time on the thrusters, AND cleaning those things 45 times, instead of only about 7-9 times will take much time. That will also impact the pull ups- which will also take a longer. Still- the method of choosing load will be this: use “almost equivalent load” today as you used in your last Fran test… bumping it up a few pounds. Click here to see compare-to dates.Take the number you used in kilos.. and use, roughly, that number DB. IF you went Rx at 43kg.. then use 50# DB… If you used 40kg go up to 45#. Your coach will help you make the translation… but it should be a notch heavier.

’bout time Russell made the blog… he’s here so often we can’t call him a visitor! Keep coming!

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Longer Than Fran
21-15-9 reps/round for time of:
50/35# DB squat clean thrusters
Pull ups
Post time and load

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