Wednesday, May 4, 2011

Wednesday's Workout: Sumo Fran

There's no better way to start a morning than with a workout named after a 1930s strongman, the national sport of Japan, and a nasally-voiced nanny from Queens.

Strength Skill:
  • Zercher Squats (3 sets of 3, 2 sets of 1)
By the end, I thought I'd PR'ed, given the effort it took for me to complete the final rep. But then I checked my notebook and saw that I managed to squat 30 more pounds back in December. I guess that's the target for next Wednesday.


Time for some Sumo Fran -- essentially Fran, but with sumo deadlift high-pulls in place of the thrusters.

For time:
  • 21 SDHPs (95lbs)
  • 21 pull-ups
  • 15 SDHPs (95lbs)
  • 15 pull-ups
  • 9 SDHPs (95lbs)
  • 9 pull-ups
In a word: Awesome. I can't feel my forearms any more, but it was totally worth it.

Result: 5:35 as RXed. My Sumo Fran time's about a minute faster than my regular old Fran time -- probably 'cause I suck at thrusters. But I also prefer Sumo Fran because: (1) I can dump the bar between reps without losing a ton of time, and (2) it gives me an excuse to poorly Photoshop Fran Drescher's head onto a female sumo wrestler's body.