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unit94Icon...22-07-2016 @ 00:08 
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what is everyone's fran time?
Member 3986, 9351 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
21.7.16

Warmed up

Narrow snatch
60
80
92.5 3x3

paused front squat
90
140
160 5x3

paused Spoto press
60
100
120
142.5 2x5
145 2x3

Seated cable row
3x12

lateral raises with fat gripz extreme
10's 3x15

Reverse hyper
20 3x15

Done.
unit94Icon...23-07-2016 @ 04:03 
Avatar
what is everyone's fran time?
Member 3986, 9351 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
22.7.16

Warmed up

Pause squat
200 2x5
200 2x3

Deadlift
Belt straps
240 7x2

Paused incline bench
140 2x5
142 2x3

Pull ups
Bw 2x12

Done.
unit94Icon...24-07-2016 @ 21:02 
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what is everyone's fran time?
Member 3986, 9351 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
23.7.16

Think I popped my shoulder slightly so just a quick one

Kb throw 15 feet
12x2
20x2
24 X loads of fails, very close on most of them

Mobility work

Done.
unit94Icon...25-07-2016 @ 23:30 
Avatar
what is everyone's fran time?
Member 3986, 9351 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
25.7.16

Warmed up

Narrow snatch
50
70
93 4x3 (misload, meant to be 95. Felt light though)

Deficit deadlift
120
170
220
Straps
275 4x3

Push press
70
120
140
153 2x3
153x1

Btn strict
70
93 3x5

globe grip deadlift
100x1 one handed

150x1
180x1
200xfail

Box jumps
5x3

Lateral raises

Face pulls

Done.
unit94Icon...27-07-2016 @ 01:56 
Avatar
what is everyone's fran time?
Member 3986, 9351 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
26.7.16

Warmed up

Clean and jerk
60
100
130
150 4x2 (first rep of the last set went up like a toy)

Front squat
185 4x3

Paused Spoto bench
70
110
140
152.5 2x3
155 2x3

Pull ups
Bw 3x15

High incline dumbbell bench
50's 2x10

Sledgehammer to tire with my mate
10 swings right arm
10 swings left arm
Other man goes
10 sets

Done. Starting to feel confident for my next few comps
unit94Icon...28-07-2016 @ 01:20 
Avatar
what is everyone's fran time?
Member 3986, 9351 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
28.7.16

warmed up

power clean
70
110
143 4x2

paused front squat
110
140
150 5x3

seated lockouts against bands
75 6x3

box jumps
5x3

dips
bwx30
bw 2x25 (shoulders felt beat up so didnt add weight)

Done.
unit94Icon...29-07-2016 @ 01:20 
Avatar
what is everyone's fran time?
Member 3986, 9351 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
28.7.16

Session 1

warmed up

narrow snatch
93x3 then stopped cos shoulder felt dodgy

squat
120
170
210
230 4x3

bench light touch n go
70
110
140
160 4x3 (tough without a bounce)

hammer curls

Done.

Session 2

Power jerk
70
110
150 2x2
150x1

15 inch deadlift
150
200
straps belt
250
315 4x3 (feeling really strong on these)

strict press
70
110
125x3
127 3x3

bench pulls
70 3x10

done.
brownbearIcon...29-07-2016 @ 17:34 
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Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
Nice pulls and pressing
unit94Icon...30-07-2016 @ 03:24 
Avatar
what is everyone's fran time?
Member 3986, 9351 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
Cheers mate

29.7.16

Warmed up

Pause squat
70
120
170
205x3
210x3
215x3
226x3 (rep PB, very easy)

Deadlift
170
Belt straps
220
250 7x2 (moved well)

Incline bench paused
70
120
147 4x3 (felt like my shoulder was going to pop so was moving carefully)

Pull ups
Bw 3x10

Done.
unit94Icon...30-07-2016 @ 18:31 
Avatar
what is everyone's fran time?
Member 3986, 9351 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
30.7.16

Warmed up

Axle ftoh
70
100
120
125
145x3

Keg carry
97 15m
10m run
15m carry
10m run
15m carry
10m run
15m carry

Done.
unit94Icon...01-08-2016 @ 00:31 
Avatar
what is everyone's fran time?
Member 3986, 9351 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
31.7.16

warmed up

Kb throw
12
16
20
24x1 (PB)
then loads of fails but some very close, getting better.

Tire flip
400 4x2 (horrible tire but it's improving

Stones to 50 inches
135
160
193x1 (PB by 4 inches)
193xfail (tacky slipped, left it there)

Rotator cuff work

Done.
unit94Icon...02-08-2016 @ 00:32 
Avatar
what is everyone's fran time?
Member 3986, 9351 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
1.8.16

warmed up

narrow snatch
70
90
97 2x3

deficit deadlift
120
170
220
straps
270
290 3x3 (rep PB)

Push press
70
120
140
157x2 (messed up first rep)
157x3
157x4

Btn strict
70
90
97 3x5

depth jumps
5x3

prowler
about 6x24m

Face pulls

Done.
unit94Icon...03-08-2016 @ 13:51 
Avatar
what is everyone's fran time?
Member 3986, 9351 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
2.8.16

warmed up

cleans on a non rotating bar
60
100
120
140
160x2

front squat
140
180
190x3
200x3
210x4 (rep PB)

benched upto 140 but shoulder was hurting so
60x6 4 board, 6, 3 board, 6 1 board, 6 chest and back up
then another set the same
then the same with a 2 board added

Cable curls
lots x lots

Done. Hopefully shoulder is ok today
unit94Icon...04-08-2016 @ 16:05 
Avatar
what is everyone's fran time?
Member 3986, 9351 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
4.8.16

Session 1

Warmed up

Power clean
70
110
130
147 4x2

Squat
110
160
210
235 3x3

Paused Spoto press
70
110
140
157 3x3

Pull ups
Bw 2x15
Bw x12

Done.
unit94Icon...04-08-2016 @ 22:29 
Avatar
what is everyone's fran time?
Member 3986, 9351 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
Session 2

Warmed up

Power jerk
70 (got excited that nothing hurt)
110
140
160
180x1 (so easy =PB)
190 3xfail (when I get heavy my feet revert back to a split annoyingly and its not a good split because of being unintentional as well. So close though and will go soon)

15 inch deadlift
160
210
belt straps
260
310
325 3x3

strict press
70
110
130 3x3

Lu raises
10's x10,9,8,7,6,5,,4,3,2,1

Done.

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