That’s “Fran” spelled backwards, in case you were wondering.
I was the first to arrive at CFZ (surprise, surprise!). When Michael Kelley arrived he asked me if I’d be willing to try out a dynamic mobility activity. I’m game, as is Michael Kelley. (For both of us, the “m” in game is silent.) The activity consisted of my assuming a plank position, throwing my legs in the air, Michael Kelley placing a large rubber band around one or the other of my legs, and then thrusting me from side to side. I liked it. I liked it a tremendous amount.
Michael Kelley should never tuck in his shirt. He was wearing red shorts (size XXL) and a black shirt, and when he pulled up the back of his shirt all that I could see was ass. Bulbous ass.
I shared a rack with Thomas today for no other reason that I could not think of a reason not to. I’ll have to try harder next time.
Strength
Press
Work up to 4 x 5 heavier than last week.
I like homonyms. The homonym of “week” is “weak”, and that’s what I was feeling this morning. My goal was to lift 4 sets of 5 reps @ 115#. I lifted 1 set of 5 reps @ 115, struggled with the second set and only completed 4 reps, and completed the last two sets of 5 reps @ 110#. The very last lift was a struggle, but I managed to lock it out overhead.
Conditioning
“Fran”
21-15-9
Thrusters, 95#
Pull-ups
There was no way that I was going to do “Fran” this morning.
Sled Pulls
3 x 50m alternating reverse sled and dead pulls, 55#
After having completed this just 12 hours prior, I knew this was going to be painful – even if the weight was 35# lighter. My goal was to complete all rounds without stopping at the turnaround and with far less rest time between rounds than last night. I did just that, and I was a sweaty, heaving mess when I finished the last round.
I think Michael Kelley is afraid that I might leave him. He was kind enough to place a floor mat, two 30# dumbbells, and a thin resistance band outside, and then to provide instructions for what I was to do next. I probably will am likely to may not may leave you and then come back and then leave you again won’t leave you, Michael Kelley.
4 rounds
Dumbbell floor presses, max reps
25 pull aparts
This, too, was challenging. I’m attempting to stay focused on form, and not concern myself with time. I completed 25 presses the first round, and 15 the remaining rounds for a total of 70 presses and 100 pull aparts.
I think I’m going to like this Westside Barbell programming…
Tags: press, pull aparts, sled pulls
