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unit94Icon...03-03-2019 @ 20:02 
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what is everyone's fran time?
Member 3986, 9279 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
2.3.19

Warmed up

Axle power clean Strict press
10 2x5 clean each rep

Thumbless holds inch dumbbell
53 2x20 seconds each hand

Footwork drills

Slalom
10 sets

Hops
10 sets of 5 each leg

Sandbag cleans
120 3x6

Done.
unit94Icon...04-03-2019 @ 19:55 
Avatar
what is everyone's fran time?
Member 3986, 9279 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
3.3.19

Warmed up

Med ball throws
Loads

Hill sprints
10mx3
15mx2 hamstring felt good

Loads of mobility

Done.
unit94Icon...04-03-2019 @ 19:58 
Avatar
what is everyone's fran time?
Member 3986, 9279 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
4.3.19

Warmed up

Power jerk
60
90
120
140x2
160
180x1
200xfail was silly but I've felt it again at least

Sldl
240 3x5 (miles better than last week)

Bench press wide
135 3x8

Knee was playing up a bit on lunges so

Single leg leg press
220 3x8 each leg

Dumbbell bench
55's 3x12

Rear delt flys
3x12

Done.
unit94Icon...06-03-2019 @ 16:02 
Avatar
what is everyone's fran time?
Member 3986, 9279 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
5.3.19

Warmed up

Snatch pull
90 3x3

Front squat
165 3x5

Dinnie stone rings
Pick up with 142 and 172kg

Med ball throws seated
10 5x3

Ghr
Bw 4x6

Strict press
100 3x7

Wide grip pull ups
Bw 4x9

Seated cable rows
3x12

Hanging leg raises
Bw 3x15

IYTWs
2.5kg's 3x5 each letter

Done. Didn't do a double just one massive one haha which was a mistake
unit94Icon...06-03-2019 @ 20:40 
Avatar
what is everyone's fran time?
Member 3986, 9279 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
6.3.19

Warmed up

Power clean
130 4x3

Ssb squat
190 2x6 left the third to save my knee

Seated box jumps
5x3

Behind the neck strict
75 3x8

Step ups
75 3x5 each leg

Bent over row
160 3x8

Done. My body wants a rest haha I've had many consecutive days
unit94Icon...08-03-2019 @ 13:41 
Avatar
what is everyone's fran time?
Member 3986, 9279 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
7.3.19

Session 1

Warmed up

Med ball throws

Many variations

Some foot work drills

Done.

Session 2

Warmed up

Banded 14 inch Deadlift
230 5x3

Incline bench
130 3x8

Kroc row
80 3x8 each arm (hard to hold on to)

Leg curls
3x10

Back extensions
15kg plate behind head 3x12

Tabata sledgehammer to tire
I did overhand right
Overhand left
Underhand right
Underhand left
Repeat x4 (did 16 sets instead of 8 so double Tabata haha it got me)

Done.
unit94Icon...08-03-2019 @ 16:58 
Avatar
what is everyone's fran time?
Member 3986, 9279 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
8.3.19

Warmed up

Power clean and jerk
120x2 knee is almost feeling 100% so left it and it should be good for next week

Pause squats
185 3x6

Dumbbell jumps
5kg's 5x3

Wide grip pull ups
Bw 4x9

Incline dumbbell bench
50's 3x15

Incline dumbbell row
50's 3x15

Done. I right fancy a day off Tongue
unit94Icon...10-03-2019 @ 00:01 
Avatar
what is everyone's fran time?
Member 3986, 9279 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
9.3.19

Warmed up

Axle power clean and Strict press
120 3x3

Dinnie handles
122 left 153 right x5m
122 right 153 left x5m (these are not fun)

Zercher deadlift
100x5
110x5
120x5 (PB)

Done.
unit94Icon...11-03-2019 @ 23:15 
Avatar
what is everyone's fran time?
Member 3986, 9279 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
10.3.19

Warmed up

Med ball throws
Loads x loads

Hill sprints
5x10m
5x15m
3x20m

Mobility

Done.
unit94Icon...11-03-2019 @ 23:16 
Avatar
what is everyone's fran time?
Member 3986, 9279 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
11.3.19

Warmed up

Split jerk
125 4x3

Sldl
60
100
140
180
Straps
220
250
270x5 (that was tough, rep PB)

Bench wide grip slow eccentric pause
60
100
120
135 3x5

Reverse lunges
100x5 each leg
110x5 each leg
120x5 each leg

Dumbbell bench
55's 3x15

Rear delts
4x12

Done.
unit94Icon...13-03-2019 @ 11:17 
Avatar
what is everyone's fran time?
Member 3986, 9279 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
12.3.19

Session 1

Warmed up

Power snatch
87.5 4x3

Front squat
172.5 2x5

Seated box jumps
5x3

GHRs
Bw 3x7

IYTWs
2.5kg's 3x5 each letter

Done.

Session 2

Strict press
105 3x7

Pull ups wide grip
Bw 3x10

Leg press
3x20 (left single leg as my right knee is still a bit sore)

Seated cable row
3x12 9 plates

Hanging leg raises
2.5kg dumbbell 3x10

Done.
unit94Icon...14-03-2019 @ 23:06 
Avatar
what is everyone's fran time?
Member 3986, 9279 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
Had yesterday off as I just felt a bit dead

Today

14.3.19

Session 1

Med ball throws

Loads and loads

1 lap of track, should time this next week

Done.


Session 2

14 inch deadlift banded
240x3 but back was feeling a bit painful so was sensible and left it

Incline bench
135 3x8

Kroc rows
80 3x8 each arm (no straps so can't do them in one go yet but better than last week)

Leg curls
3x10

Back extensions
15kg plate behind head 3x12

Done.
unit94Icon...16-03-2019 @ 10:31 
Avatar
what is everyone's fran time?
Member 3986, 9279 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
16.3.19

Warmed up

Pause Squat
190 3x5

Weighted box jumps
5kg dumbbells 5x3

Wide grip pull ups
Bw 3x10

Stretch

Done.
unit94Icon...18-03-2019 @ 16:50 
Avatar
what is everyone's fran time?
Member 3986, 9279 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
16.3.19

Warmed up

One arm dumbbell
70 3x2 each arm

Atlas stone holds
110 3x15 seconds

Grip work with various implements

Barbell curls
5 sets

Done.


17.3.19

YNE spring open

First powerlifting comp

Just did the minimum amount to qualify for the British

Went 220 165 250 just did my openers

All easy, did get a red light for squat depth which surprised me, haven't got a vid to have a look though, not the most exciting of days but looking forward to the British and hitting a proper total! Got tested as well which I was quite happy about!

Done.
unit94Icon...18-03-2019 @ 16:50 
Avatar
what is everyone's fran time?
Member 3986, 9279 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
16.3.19

Warmed up

One arm dumbbell
70 3x2 each arm

Atlas stone holds
110 3x15 seconds

Grip work with various implements

Barbell curls
5 sets

Done.


17.3.19

YNE spring open

First powerlifting comp

Just did the minimum amount to qualify for the British

Went 220 165 250 just did my openers

All easy, did get a red light for squat depth which surprised me, haven't got a vid to have a look though, not the most exciting of days but looking forward to the British and hitting a proper total! Got tested as well which I was quite happy about!

Done.

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