"Fran" quickie

Tim Runnette · 04-08-2006, 08:47 AM

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

I know this is answered somewhere. 21-15-9, three times each? Or 21-15-9 is the total three rounds.

Also, recomendations re: pull-ups - jumping, gravitron or assisted with a leg (bent and on a bench for example.)

Thanks.

Tim

Paul Findley · 04-08-2006, 11:00 AM

1st round 21 reps, 2nd 15 reps, then 3rd is 9 reps.

For the pullups, its your call. If you can do unassisted, for a few, then introduce an assist, then a more agressive assist to finish, that would be good to get the most from the workout.

You could also pick say jumping negatives, then do the gravitron the next workout, then a self assist and change them up, mix it up, keep it interesting.

Tim Runnette · 04-08-2006, 01:39 PM

Right on. Thanks Paul. I was on the right track. Last time I did them I used 45# and a Gravitron and it took me 3X my time today plus I was a train wreck afterwords. Today I was happy to find the bar too light at the end, but I did semi-assisted jumping pull-ups to try keeping the speed up.

Lynne Pitts · 04-09-2006, 08:56 AM

Moving to the Workout of the Day section

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04-08-2006, 08:47 AM	#1
Tim Runnette Member Profile: Join Date: Feb 2006 Location: Waldorf MD Posts: 46	"Fran" Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups I know this is answered somewhere. 21-15-9, three times each? Or 21-15-9 is the total three rounds. Also, recomendations re: pull-ups - jumping, gravitron or assisted with a leg (bent and on a bench for example.) Thanks. Tim

04-08-2006, 11:00 AM	#2
Paul Findley Member Profile: Join Date: Jan 2006 Location: Longmont CO Posts: 1,257	1st round 21 reps, 2nd 15 reps, then 3rd is 9 reps. For the pullups, its your call. If you can do unassisted, for a few, then introduce an assist, then a more agressive assist to finish, that would be good to get the most from the workout. You could also pick say jumping negatives, then do the gravitron the next workout, then a self assist and change them up, mix it up, keep it interesting.

04-08-2006, 01:39 PM	#3
Tim Runnette Member Profile: Join Date: Feb 2006 Location: Waldorf MD Posts: 46	Right on. Thanks Paul. I was on the right track. Last time I did them I used 45# and a Gravitron and it took me 3X my time today plus I was a train wreck afterwords. Today I was happy to find the bar too light at the end, but I did semi-assisted jumping pull-ups to try keeping the speed up.

04-09-2006, 08:56 AM	#4
Lynne Pitts Administrator Profile: Join Date: Sep 2003 Location: Richmond NH Posts: 3,232	Moving to the Workout of the Day section