For the past 6 weeks, we’ve been doing some serious squat training – 2 rep back squats and progressively tougher thruster/pullup workouts. One the next 2 weeks, we will test out the work we have put in. We’ll do Fran tomorrow, test the front squat on Thursday and the back squat next Monday.

For Fran, we have done a ton of thrusters and pull-ups. I know we are building this up, but don’t freak out. You have done the work – you don’t have to go unbroken – unless you think you should (or a coach tells you to go for it). There will be a 10 minute cap.

If you do pullups in small sets, try to go big on the thruster sets. You will get some rest as you do sets of 5, 3 or singles.

If the sets of 15 thrusters over the last 2 weeks blew you up, maybe do a set of 12, break and a set of 9. The point of the training over the last 6 weeks was to get you ready to go big, strong and unbroken on the set of 15 and 9. Do the set of 15 like there is no set of 9, and then bring it home.

Workout of the Day

“Fran”

21-15-9 rep rounds of

Thruster 95/65

Pullups