141212 ~ Friday Fran Day!!!

Good luck to our Canuck Platform Assassins: Coach Ade, Akari, Fernando, Jeff, and Matt who will be lifting in the Quinte Holiday Open Tomorrow in Belleville! Coach Ade takes to the Platform at 8:45am, followed by the boys at 10:30am....please wish our athletes luck...or better yet...come on out and cheer them on!!

Bayside Secondary School

1247 Old Hwy 2, Belleville. ON

As for today....I know it's been a while....and you missed her!!  Let's welcome back our old friend Fran!!! We have been working on stringing together those Thrusters and Pullups....let's push for some new PR's!!!

Strength:

Wendler Phase 3 Week 3: Day 3

Backsquat

Every 90s x 3 min

5 @ 65%

5 @ 75%

5+ @ 85%

Bench Press

Every 90s x 3 min

5 @ 65%

5 @ 75%

5+ @ 85%

Conditioning:

"Fran"

21 - 15 - 9

Thrusters (95/65#)

Pullups

Cash Out:

3 Wall Walks

6 Shoulder Touches

ME Handstand Hold

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