Strength:
Press
Set 1: 3 reps at 95
Set 2: 3 reps at 105
Set 3: 8 reps at 115
Metcon:
"Fran"
21-15-9
Thrusters (#95, #65)
Pull-ups
Last time we did Fran was on 4/19/10 and my time was 9:11 scaled to #65. My notes don't include which band I used for the pullups, but it was probably either the green or the blue and red combined. This time I'll probably use the blue and red combined. For weight, I'll probably use #75. Ideally, I get my time down into the low 8-minute range.
Update: 7:44 at #75. Used the blue and red bands for the pullups. With 3 or 4 endurance-oriented thruster workouts, I should be able to take off 90 seconds or so fairly easily. This actually has me excited to find some time to work on thrusters this week. Pull-ups will continue to be the limiting factor but should get way better in the next few months as I continue to get stronger and as my body weight goes down.
Food:
Yogurt Mix
Coffee
Salad w/Salmon
2 Pork Tacos
Tall Decaf Latte
2 oz flank steak
Yogurt Mix
Now if I can only get myself to go to bed early without any serious snacking, I should wake up and find my weight down around 242.0.
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