Monday, December 10, 2007

Monday December 10, 2007

SHOT
Slam Ball Exercises

Fran (75)
Thrusters
Pullups
21-15-9

Eugene 4:18
Grant 4:53
Jack 5:53
Nick 6:14
Alex 6:18
Lance 6:34
Bob 6:41
Scott 7:37

5 Barbell Snatches
5 Squat Clean
5 Thrusters
5 Back Squat
5 Clean and Jerk

All done with 75 lbs. Next round was 4 then 3 and so on down to 1

2 comments:

Micah said...

I have no idea what SHOT is and didn't do Slam Ball exercises before doing Fran so my time was a bit faster. I completed Fran in 3:24 and that included a drop from the bar.

Micah said...

After looking at my previous times for Fran, I was shocked at the speed. Then I noticed that the weight was different this time. "Frans" of days past were with 95 pounds. I guess I'm not in as freakishly great shape that I thought I was.