Thursday 01/07/2009
3rounds
400M run
25 GHD situps
25 Back Extensions
12:17
Friday 01/08/2009
Front Squat 5/5/5
135-155-160
Back Squat 1x15-20
135x20
Death by 135# Power Clean
9rounds +7
Saturday 01/09/2009
Press 5/5/5
95-105-115
10-7-4 protocal at 95#
"FRAN"
5:40
Fran was done on a Fast and during my second week on the Paleo diet. I am not sure if it was the fast or the diet, however, my Fran time has greatly improved. My last Fran was not Rx as I was using my 30# bar so it was an 80# Fran not a 95#. Also my time with the lighter bar was greater than my Fran time on Saturday, after front squats the day before and press the day of. Whatever the case I am sticking to the Paleo diet and will be researching more on Intermittent Fasting for increased performance.
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