Just read an article from Breaking Muscle on how to improve Fran times, so decided to work on Thrusters to practice form since that is really a weakness.
Part A: Do 5 rounds of the following:
- 5 x Front Squats @ 50kg
- Rest 1 minute
- 5 x Push Press @ 50kg
- Rest 1 minute
Part B: Then EMOM for 20 minutes do the following:
- 5 x Thrusters @ 30kg
Part C: Then without resting on minute 20 start the following for time:
- 12 x Thrusters @ 30kg
- 9 x Strict Pullups
- 9 x Thrusters @ 30kg
- 6 x Strict Pullups
- 6 x Thrusters @ 30kg
- 3 x Strict Pullups
Results: For part B, since 1 minute is long and 30kg is not very heavy, took my time and did the thrusters nice and slow concentrating on different things like wrist transition from rack postion to press position, elbows up, timing going up, timing going down, etc. Part C took 3:30 or so.
HR During Parts B & C