Military Workout Tue 26 Jul 11

A.M
Fran (scaled if required)


Since a few of the lads in the troop decided that because they weren't being supervised they didn't have to put in an effort during Monday morning's session. Everyone can now do a session where every rep is counted and measured. Not low enough in the thrusters, it doesn't count, not all the way up on the pull ups, it doesn't count. One way or another, they will learn.


P.M.
Speed Bench Press
8 x 3 Close Grip Bench @ 50% 1RM + blue bands
6 x 4 Bent Over Row
3 x 15 Rolling Tricep Extension
8 x 5 Clapping Push Ups


Wow, what a day. Fran this morning was devastating, everyone's bodies were sore from the day before. One of the lads though who had never done Fran before, the only 'Crossfit' sessions he's done are the works that I run for troop PT, had only ever done maybe 2 or 3 sessions which involved thrusters and learnt how to do kipping pull ups when I did the demo before the session to jog the lads memory. Now for the kicker, he smashes it and does it in 3:30 flat. Then during lunch he did the PM session with myself and another.