Categorized as: TECHNIQUE

FRAN

For better or worse, the simplicity of the Fran workout means there is not a whole lot of opportunities for strategy.  There are a few tips which can help:

As ever, approach the workout with a plan.  How will you break up your reps?
Most people find the round of 15 to be the most mentally challenging.  Be prepared for this.  Negative self talk will not make this easier.  Use the energy of the group class to push to the max.

Want to push toward the elite ranks?  One of the keys is getting through the thrusters “unbroken”.

“Do not put the bar down during the thrusters!  Drop the bar and you’ll have to clean it back up, wasting a lot of time and energy.  Rest as much as you need to during the pull-ups, where the penalty for taking a break is only a few seconds and little to no wasted energy.”

According to Mobility WOD’s Kelly Starett, one of the easiest, but least utilized, tips is performing some Fran specific mobility work prior to your workout.  Review this video for some Fran specific mobility tips from someone who has spent a lot more time thinking about Fran than you have.


Thursday, July 2nd, 2015:

Competition 

A) Mobility Prep for Fran

B) FRAN

21-15-9 Reps For Time
Thruster 95 lbs/ 65lbs
Pull-ups

(7 Min Cap-Score Time)

C) 800m Jog/Walk Cool Down

D) 500m Row Cool Down

coming Friday…

Practice

A) Double Under Practice

B) 4 Rounds:

  • 300m Run
  • 10 DB Step Ups (60/30)
  • 10 DB Row

Rest 1 minute (15 Minute Cap)

No Score

Hitting the Knees

 

The problem isn’t a major issue but can cause a nuisance. The primary reason this happens is due to the athlete rocking back too soon and/or pulling the shoulders back behind the bar before it has passed the knees. Instead, the lifter should be patient and keep the shoulders in place (whether directly above the bar or in front) for a longer period of time until the bar has passed the knees. Remaining patient like this video shows also helps the athlete stay in a “hang” position anyway, which is strong stance for many.


 

Saturday, June 20th, 2015:

10-9-8-7-6-5-4-3-2-1 Reps, for time of:

  • Pull Up (Chest To Bar)
  • Box Jump Over (30/24)
  • Sit-ups

 

coming Monday…

Practice:

A) Hand Stand Holds >> Shoulder Taps

B)    Squat Clean – Build up to a heavy 1RM
Score = Weight

C)    7 Minute AMRAP:

  • 5 DB Thrusters (35/20)
  • 25 Singles

Which set up is incorrect for the snatch?

Which set up is incorrect for the snatch?  This is a trick question.
They are all correct.
By looking at all these pictures the most important thing to note is that 1) the back is flat 2) there is a back angle.
These two factors predicate everything else.
The biggest difference between all of these athletes is the height of their hips. This is based on height and most importantly preference. When learning this movement early on it is important to experiment with different hip heights. What you are looking for is the moment in which your hamstrings come onto tension.  This is the moment in which your hamstrings are stretched with some contraction.
Happy Snatching!!


Tuesday, June 16th, 2015:

A)  Back Squat 3 x 5

B)  21-18-15-12-9-6-3 Reps, for time of:

  • Sumo Deadlift High Pull (75/55)
  • Push Jerk (75/55)

 

coming Wednesday…

A) Squat Snatch- 15 Minutes
B)  10 Minute AMRAP:
200m Run
8 Hand Stand Push Up OR 10DB Strict Press (30/20)
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