Friday, June 15, 2018


9 x 3 Banded Bench Press @ 60% of Floor Press 1 RM + 25% Band Tension

For Time:
2 Rounds:
3 Thursters (135/95)
3 Chest to Bar Pull Ups
2 Rounds:
5 Thrusters (115/85)
5 Chest to Bar Pull Ups
2 Rounds:
7 Thrusters (95/65)
7 Chest to Bar Pull Ups
2 Rounds:
10 Thursters (75/55)
10 Chest to Bar Pull Ups

REMINDER: We are CLOSED this weekend!  Good luck to our Oly lifters at Nationals and to our teams at Rep Your Box!!

A Tip For Today
The secret to Fran is, pain.  The people who are good at Fran can tolerate high thresholds of discomfort.  What makes her so uncomfortable?  Your breathing becomes a chaotic mess quickly if you are not aware of how to control it which shoots your heart rate through the roof.  Most people hold their breath on the thruster, similar to wall balls, instead of a steady breathing pattern of inhale, exhale.  The next thing you become aware of quickly is your grip.  If you are inefficient on the thruster and you press early, your grip is working overtime unnecessarily.  Control your breathing and move at a smooth pace focusing on firing your hips to get the bar overhead.  Happy Franday!