1872 Ackley Cir #10
Oakdale, CA 95361
(209) 345-4380

Franniversary IV : Girl’s Gone Bad

November 15, 2015

Registration for the Franniversary will be closing tomorrow. We are almost sold out.  I want to make sure our day goes smoothly, no rx which means  if you are thinking about signing up please do so in the next few hours. We have 55 teams with the most creative names I have heard – so fun to see. 

We will be releasing more info, page but thought you might want something to chew on.

“Just Isabel”

Snatch, any style, as many repetitions completed in 5 minutes.

Heavyweight (RX) 135/83

Intercontinental (Scaled) 95/65

“Plain ‘ol Fran”

Heavyweight

9-15-21-27-33-39…Repetitions go up by 6’s

Thruster   95/65

Pullup (chin over bar)

Intercontinental

9-15-21-27-33-39…Repetitions go up by 6’s

Thruster  75/45

Kettlebell Swings 53/35

Full extension of ankle, knee, hip, shoulder, elbow and wrist. Bottom’s up on the kettlebell. 

More info on the Challenge winners once everyone has gotten measured, baselined, etc.

More info on the Challenge winners once everyone has gotten measured, baselined, etc.

 

Workout of the Day

Strength/Skill, Week 2 of 6

2 Clean and Jerk OTM for 7 minutes

Take 10 minutes to warm to 70% of your 1RM them perform the OTM (14 total C&J).  Focus on what you need to work on. For some the movement may be enough.  For others, it may be focusing on receiving the Clean in a full squat position.  For others it may be the power required in the Push Jerk of the foot work required in the Split Jerk.  Have fun, lift heavy, and work on weaknesses. 

Conditioning

5 RFT

7 Shoulder to Overhead 155/100

35 Doubleunders

To sub DU, do 70 Singles or 10 Attempts

 

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