Spin, Fran and various other stuff

Donna dragged me to her Spin class today. It had been a while and I have to say I actually enjoyed it. Nice to be back on a bike, at least for a little while.

Then it was off to class at BizFit. Donna taught a fractured "Fran" class. Lots of people there so she broke it down into heats. It went really well with Jason and Trish doing it as Rx. Great stuff.

"Fran"

21-15-9

95#/65# Thruster

Pull Ups

"Fractured Fran" same weights but sets are 7-7-7-5-5-5-3-3-3.

After that was done we banged out our PM workout, which included almost a Kettlebell based "Fran".

Muscle snatch - 65% x 3 x 3
Matt: 95# Donna: 55#

Power clean + clean + jerk - 65% (of clean & jerk) x 4 sets

Matt: 135# Donna: 65#

Met Con:

20-15-10 reps of:

KB swings - 35% BW

Matt: 28kg (61.6#)

Donna: 20kg (44#)

Kipping pull-ups

Matt: 3:33 Donna: 7:02