Ermm here goes
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| unit94 |  | ... | 31-08-2018 @ 22:46 |
 what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 30.8.18 Warmed up Split jerk 120 4x3 Squat 160 4x5 Broad junps 4x3 Incline bench paused 120 5x5 Seated dumbbell press 35's 3x12 Seated cable row 100 3x12 Back extensions single leg 15kg 3x10 each leg Death by core 3 sets Done. | ||
| unit94 | | ... | 31-08-2018 @ 22:48 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Post Edited: 31.08.2018 @ 22:48 PM by unit94 31.8.18Warmed up Power snatch 85 4x3 Klokov press 70 4x5 12 inch deadlift 190 4x5 Paused Broad jumps 4x3 Single leg hip thrusts 30 3x8 each leg Flat dumbbell bench 45' 3x10 Back extension rows 35's 3x12 Hollow holds 10kg plates 3x30 seconds Done. | ||
| unit94 |  | ... | 01-09-2018 @ 22:01 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Post Edited: 01.09.2018 @ 22:02 PM by unit94 1.9.18Warmed up axle power clean push press 60 100 120x2 130x2 140x1 (awful dirty clean, might be a PB) Farmers 67 97 127 4x20m 9.1 8.5 8.0 7.7 might be a PB Arm over arm 220 tire 2x12m (only had to wrap the rope once on second set so thats an improvement) Kb base clean and press 12 3x5 each hand Done. | ||
| unit94 | | ... | 03-09-2018 @ 16:55 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 2.9.18 Loads of sprints throws and jumps Loads of em | ||
| unit94 | | ... | 03-09-2018 @ 22:48 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Post Edited: 03.09.2018 @ 22:48 PM by unit94 3.9.18Warmed up Power snatch 80x3 90 3x3 Push press 125 3x5 125x10 (should have done 15) Deadlift 210 4x5 Seated box jumps 3x3 Pull ups Bw 3x10 Aleknas 20's 3x10 Done. Then an hour of yoga in the evening | ||
| unit94 | | ... | 06-09-2018 @ 16:47 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Forgot again haha thought I'd done it Day off tuesday Wednesday Power clean and jerk 120 4x2 17 inch Deadlift 230 4x5 Bench press 135 3x5 135x10 Box jumps 5x3 Pull ups wide grip Bw 3x10 Klokov press 75 3x5 Kb base clean and press 12's 3x5 Done. | ||
| unit94 | | ... | 06-09-2018 @ 16:51 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 6.9.18 Session 1 Warmed up Power snatch 90 3x3 Squat 180 4x5 Broad jumps 5x3 Incline bench paused 125 5x5 Seated cable row 3x10 Done. Session 2 Seated dumbbell press 40's 3x10 Reverse lunges 80 3x5 each leg Incline dumbbell rows 45's 3x10 Single leg back extensions 15kg 3x12 each leg Hollow holds 15kg plates 3x20 seconds EMOM Med ball Strict press throw 10kgx5 Bench vaultsx15 10 minutes Did 8 minutes normally then on the 9th did the last 2 sets in one Done. | ||
| unit94 | | ... | 08-09-2018 @ 10:06 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 7.9.18 Warmed up Split jerk 125 4x3 12 inch Deadlift 200 4x5 Paused Broad jumps 5x3 Single leg hip thrusts 40 3x8 each leg Dumbbell bench 45's 3x12 Back extension rows 40's 3x10 Death by core 3 sets 15 secs each exercise Done. | ||
| unit94 | | ... | 09-09-2018 @ 20:31 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 8.9,18 Axle press power clean 60 80 100 120x2 130x2 continental 140x1 150x1 (first time in forever so happy with that) Yoke 300 4x20m 8.7 8.4 7.8 7.9 arm over arm exergenie 2 revs 12oz x12m 3 revs 5oz x12m (PB) Done. | ||
| unit94 | | ... | 11-09-2018 @ 12:43 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 10.9.18 Warmed up Power snatch 80x3 92.5 3x3 Push press tried my new Sbd belt and everything felt solid so 60 90 110 130 150 170 185x1 (5kg PB) 200 fail (didn't feel too heavy, was nice to have an attempt at it) Deadlift 230 4x5 Lots of singles (completely broke my pull down and changed set up again haha) Pull ups Bwx10 +20 2x5 Kb base clean and press 12kg 3x5 each hand Superset One hand block pinch 20 x5 each hand 25 x5 each hand 27.5 x5 each hand Done. Then an hour of yoga in the evening | ||
| unit94 | | ... | 12-09-2018 @ 23:44 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 11.9.18 Power clean 120 4x3 front squat 150 5x5 Strict press 105 5x5 Paused box jumps 5x3 Bent over row 115 3x10 Hanging leg raises 5kg 3x8 Done. | ||
| unit94 | | ... | 13-09-2018 @ 19:55 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 12.9.18 Warmed up Power clean and jerk 60 100 125 4x2 17 inch Deadlift 240x5 250 3x5 Bench press 60 100 120 140 3x5 140x10 last one paused Box jumps 5x3 Pull ups Bw 3x10 Done. | ||
| unit94 | | ... | 13-09-2018 @ 20:00 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Post Edited: 13.09.2018 @ 20:01 PM by unit94 13.9.18Session 1 Warmed up Power snatch 40 60 80 92.5 3x3 Squat 100 150 190 4x5 Broad jumps 5x3 Incline bench paused 60 100 120 130 4x5 Seated cable row 3x10 Done. Session 2 Klokov press 40 60 80x5 90 100x5 (rep PB, quite a big one, max is 110kg) Reverse lunges 60 85 3x5 each leg Seated dumbbell press 40's 3x12 Incline dumbbell row 45's 3x12 Back extensions single leg 20kg 3x10 each leg Hollow holds 15kg plates 3x25 seconds Done. | ||
| unit94 | | ... | 15-09-2018 @ 09:57 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 14.9.18 Bit of a nothing session Did some Deadlift tech work and a bit of assistance then had a big stretch Done. | ||
| unit94 | | ... | 15-09-2018 @ 16:40 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 15.9.18 Warmed up Axle press 60 100 Continental 120 140 150 160 170x1 (bad clean, was seeing stars for the press then had a bad push press, their are a couple of very cheap PBs for this but it should have been better) Farmers 67 97 137 4x20m 8.4 8.8 8.4 8.5 (felt very comfortable just not as fast as I hoped) Footwork drills Loadsxloads Didn't do a 3rd event as I have a couple of strains so don't want to make them worse in my easier training phase Done. | ||
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