Deadlift: 135x5, 225x5, 315x3, 365x1, 405x1, 425x1, 445x1, 455xF, 455xF, 405x6x1
My deadlift technique felt off today and I just could not engage my legs properly to get 455. Therefore, I dropped down to 405 and did a bunch of singles to work on technique. By the last two reps, my form felt right again and I had markedly better bar speed.
Gorda Fran
21, 15, 9 reps for time:
Thrusters 135 lbs
Pull Ups
Time: 9:12
This is one of CFB's Fran varieties and it absolutely sucks. My glutes were demolished by all the deadlifting, so both my squat and the hip extension for the push press fatigued very quickly. I had to break up the thrusters 10/4/4/3, 6/5/4, and 4/3/2, so they took a very long time. Pull-ups were problem free. My quads, calves and triceps cramped a little bit after I was done. Bleh.
My deadlift technique felt off today and I just could not engage my legs properly to get 455. Therefore, I dropped down to 405 and did a bunch of singles to work on technique. By the last two reps, my form felt right again and I had markedly better bar speed.
Gorda Fran
21, 15, 9 reps for time:
Thrusters 135 lbs
Pull Ups
Time: 9:12
This is one of CFB's Fran varieties and it absolutely sucks. My glutes were demolished by all the deadlifting, so both my squat and the hip extension for the push press fatigued very quickly. I had to break up the thrusters 10/4/4/3, 6/5/4, and 4/3/2, so they took a very long time. Pull-ups were problem free. My quads, calves and triceps cramped a little bit after I was done. Bleh.