Modified Fran for time
70# bar
2nd grade pull-ups
TIME: 8:48
Back extensions- 3x15
Easy cardio
Machine double crunch- 40#, 40x3
Side bends- 25#, 40x3
Machine crunch- 50x3
When I first set out to do Fran I was not anticipating my upper body to completely give out on me after 15 pull ups or so. The stand I was using was narrow so kipping was impossible (gotta love a crowded 24-Hour Fitness). I decided to switch to "2nd grade pull-ups" which are where you hang in a reverse push up position and do the pull ups. Turned out to be the right amount of resistance (sadly). All in all the 9 minutes was super hard.
After doing the back extensions, by lower back was completely shot. We're talking extreme pain to where I couldn't even walk on the treadmill. I spent the next 20 minutes laying on my back, stretch, and attempting to try and take pressure off my lower back. Today reinforced something Steve told me a long time ago- my core is terribly weak. I am going to devote some time every single day to bring my core up to par cause today was just sad.
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