The weekend!

I am out of town until Tuesday (more or less). This weekend, your goal is to find your one rep max on one lift of your choosing and to complete Fran (described below). I am going to start 5-3-1 again when I get back, because I want a more systematic approach to strength training than what we've been doing. I'll be focusing on three lifts: deadlift, backsquat, and overhead press. If you want to do 5-3-1 as well, I suggest you max one of those lifts.

Don't feel obligated to do 5-3-1- though, the strength work we've been doing is solid stuff and will definitely make you as strong as 5-3-1 will. I just like a more systematic approach based on percentages of the 1RM.

For this weekend:

On one day:

Do a light warm-up and max a lift. You can use the rep scheme of 5-5-3-3-2-1-1-1 to guide your jumps in weight and to help you focus on intensity with each rep.

On another day: Fran!

Do a thorough warm-up for as long as 20-25 minutes but not shorter than 10. Get loose, don't fatigue yourself, and amp yourself up.

Fran
21-15-9 for time,
95lb thrusters
Pull-Ups

Scale weight as needed and tear through this!

Post weights and times to comments.