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unit94Icon...08-04-2019 @ 06:44 
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what is everyone's fran time?
Member 3986, 9405 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
5.4.19

Warmed up

Front squat
180 3x4

Snatch grip bent over row
125 3x12

Weighted box jumps
5kg dumbbells 5x3

Single leg leg press
200 3x10 each leg

Hanging leg raises
3kg dumbbell 3x12

Done.
unit94Icon...08-04-2019 @ 06:46 
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what is everyone's fran time?
Member 3986, 9405 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
7.4.19

Day off on Saturday

Warmed up

Med ball throws

Loads of variations

Mobility

Done.
unit94Icon...09-04-2019 @ 14:09 
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what is everyone's fran time?
Member 3986, 9405 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
8.4.19

Warmed up

14 inch deadlift
60
100
140
180
Straps belt
220
260
300
340
360x3 (PB weight and rep PB, had to hitch the last one but I kept rushing my set up, might have been alright otherwise)

Bench press
60
100
130
145 2x8
145x12 (rep PB, bench felt really strong)

Lat pulldowns
3x12

Leg curls
3x10

IYTWs
2.5kg's 4x5 each letter

Done.
unit94Icon...11-04-2019 @ 12:59 
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what is everyone's fran time?
Member 3986, 9405 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
9.4.19

Warmed up

Power snatch
60
80
95 4x2

Strict press
60
90
112.5 3x7

Broad jumps
5x3

Done.

Day off yesterday as I felt a bit burnt out mentally but by the end of the day I wanted to train Tongue
unit94Icon...13-04-2019 @ 16:38 
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what is everyone's fran time?
Member 3986, 9405 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
Forgot to update

Thursday

11.4.19

Session 1

Track

Loads of med ball and shot throws

Session 2

Deadlift
240 4x2

Incline bench
145 3x6

Ghr
+10kg 3x5 (PB)

Kroc row
Straps
100 2x10 each side

Dumbbell bench
60's x15
60's x12 then pulled pec, not too bad though

Single leg hypers
Bw 3x12 each leg

Done.
unit94Icon...15-04-2019 @ 10:17 
Avatar
what is everyone's fran time?
Member 3986, 9405 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
12.4.19

Warmed up

Pause Squat
70
120
160
190
205 3x4

Box jumps
5x3

Single leg leg press
220 3x10 each leg

Seated cable rows
3x12

Hanging leg raises
6kg dumbbell 3x8

Done.
unit94Icon...16-04-2019 @ 13:38 
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what is everyone's fran time?
Member 3986, 9405 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
Had a mini deload

2 days off then a light session yesterday

15.4.19

Warmed up

Power clean push press
100 3x3

Front squat
130 3x3

Box jumps
5x3

Pull ups wide grip
Bw 3x8

Done.
unit94Icon...18-04-2019 @ 10:27 
Avatar
what is everyone's fran time?
Member 3986, 9405 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
16.4.19

Warmed up

Power snatch
60
80
97.5 3x2

Broad jumps
5x3

Strict press
115x6 but pec was a bit tight so left it

Reverse lunges
60
100
135 2x5 each leg (think I've equalled my PB)

Seated cable rows
2x12 14 plates

Rear delt flys
3x12

Done.
unit94Icon...18-04-2019 @ 10:29 
Avatar
what is everyone's fran time?
Member 3986, 9405 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
17.4.19

Warmed up

Power clean
60
100
120
140 3x2

Seated box jumps
4x3

Pull ups wide grip
Bw
+10kg 3x6 (felt easy)

Step ups
65 2x5 each leg

Done. Then had a massage on my pecs and they feel a lot better, been reduced volume this week, next week frequency will drop down.
unit94Icon...19-04-2019 @ 14:41 
Avatar
what is everyone's fran time?
Member 3986, 9405 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
18.4.19

Sesison 1 track

Warmed up

Loads of med ball throws

6 variations

A little bit of sprinting

Some backflip practice on the high jump bed, couldn't land any

Done.

Session 2

Warmed up

Pause squat
60
100
140
180
210 2x4

Behind the neck strict
60
80 2x8

GHR
Bw
+10kg 2x6 (rep PB)

Kroc row
120 2x8 each arm

Back extensions
30 2x12

Dumbbell bench
35's x12 (pec felt good)

Done.
unit94Icon...19-04-2019 @ 22:28 
Avatar
what is everyone's fran time?
Member 3986, 9405 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
19.4.19

Warmed up

Front squat
60
110
140
170
187.5x4

Weighted box jumps
5kg dumbbells 5x3

Pistol squat negatives to box
3x5 each leg

Snatch grip rows
130 2x12

Hanging leg raises
5kg dumbbell 2x12

Done.
unit94Icon...21-04-2019 @ 12:26 
Avatar
what is everyone's fran time?
Member 3986, 9405 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
20.4.19

Warmed up

Axle press continental each rep
60
100
120 3x3

farmers gas cyclinders
110 2x20m
110x40m turn at 20m

stone clean and press
90 2x8

Done.
unit94Icon...24-04-2019 @ 10:15 
Avatar
what is everyone's fran time?
Member 3986, 9405 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
Oops

21.4.19

Warmed up

Med ball throws

Loads x loads

A few Broad jumps

Hill sprints
10m x5
15m x3

Done.
unit94Icon...24-04-2019 @ 10:18 
Avatar
what is everyone's fran time?
Member 3986, 9405 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
22.4.19

Warmed up

Deadlift
60
100
140
180
Belt straps
220
260
290
315 3x3 (had to hitch the last rep but they felt strong)

Depth Broad jumps
5x3

Bench press slow eccentric pause
60
100
125
145 3x5

Pull ups wide grip
Bw
+10kg 3x7

Seated cable rows
3x12

Hollow hold
10kg plates 3x20s

Done.
unit94Icon...25-04-2019 @ 12:23 
Avatar
what is everyone's fran time?
Member 3986, 9405 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
24.4.19

Warmed up

Power clean
60
100
125
145x2 then back started locking up a bit, had really bad doms then this made it worse al

Seated press
80 3x10

Loads of stretching and rolling whcih didn't seem to help much but a very hot bath seems to have loosened it off so hopefully be alright today.

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