Fran – what a way to kick off the New Year! Pat Sherwood, you are not a nice man.

Truth be told, I was looking forward to this one, and I felt good going in. My strategy was to take 3-5 deep breaths between each section of thrusters and pull-ups.

21-15-9 reps for time of:

  • Thruster (95#)
  • Pull-ups

Finished in 3:50. Ultimately, I rested too long in between exercises. All of the thrusters were unbroken. The only time I broke was 10/5 on the set of 15 pull-ups. Next time, I should skip the breath thing and just go for it. I could get sub-3:30. I swear.

For some accessory work, I did a 10-min alternating EMOM:

  • Min 1: 2 L-Sit Strict Muscle-ups (Low Rings)
  • Min 2: 2 Strict Handstand Push-ups

The muscle-ups felt great today! Shot a video. This is the first time I got the hang of these from the low ring position.


After an extended warm-up of thrusters and kipping practice, we got into it.


21-15-9 reps for time of:

  • Thrusters (95#)
  • Pull-ups

Previously, my best score was 4:14, and I went unbroken. This time around, I went unbroken through the round of 21. However, I broke the thrusters 8/7 on the round of 15 (pull-ups stayed unbroken). I also broke the round of 9 thrusters 5/4 (pull-ups unbroken). I ended up hitting a PR of 3:47! Just goes to show you don’t have to stay unbroken to get a better score.



2 rounds:

10 Samson Stretch
10 Overhead Squat
10 Situp
10 Back Extension
10 Pull-up
10 Ring Dip



Thruster @ 95#

Time: 4:59

Open gym today so I headed in at 8AM to work on Fran. I was trying to check off the sub-5 goal I had set for this year, and I managed to do it by 1 second! That’s still a full minute PR. My strategy going in was to do 12-9, 8-7, 9 for the thrusters. I managed to hit the mark except I had to go 5-4 for the last set of 9. For the pull-ups, I went 15-6, 5-5-5, 5-4. Really happy with the performance although I think I could realistically break 4:30 if I did it again before the year end.



20 min.

8 Samson Stretch
8 Goblet Squats
8 Band Pull Aparts (Front & Overhead)
Pushup Pyramid
8 Kips
8 Burpees

-Lax Ball Thrusters

4 Thrusters, 4 Pullups

Repeat adding weight each set until you have reached 10# over your working weight.



Thrusters, 95# / 65#

Time: 5:59

Big improvement over my previous time of 7:17 with a scaled weight of 75#. Still not totally happy. Should have broken 5:00. First, I had to break the pull-ups because I attempted to butterfly but I don’t quite have that down. For the thrusters, I went 11-10, 5-5-3-2, 5-4. The round of 15 crushed me. I need to do 8-7 on that round and not break any pull-ups. Next time!