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unit94Icon...12-06-2019 @ 20:47 
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what is everyone's fran time?
Member 3986, 9306 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
Thanks mate I was very happy with it!

Today

12.6.19

Warmed up

Power clean
60
100
120 4x3

Axle jerk recovery
70
110
140 3x5

Jerk Dips axle
110
170
Belt
200 3x6

Box jumps
5x3

Axle bent over row into rdl
100 3x5+8

Done.
unit94Icon...14-06-2019 @ 00:38 
Avatar
what is everyone's fran time?
Member 3986, 9306 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
13.6.19

Session 1

Warmed up

Med ball throws
Many x many

Sprints
4x20m
1x30m

Done.

Session 2

Warmed up

Mixed grip axle power clean
60
90
110 3x3

Split jerk axle
60
90
120 5x3

Squat
60
100
140
180 3x5

Step ups v high
60 3x5 each leg

Pull ups wide grip
Bw 3x12

Done.
unit94Icon...17-06-2019 @ 00:14 
Avatar
what is everyone's fran time?
Member 3986, 9306 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
Post Edited: 17.06.2019 @ 00:15 AM by unit94
Ffs I haven't logged my last 3 haha

Friday

14.6.19

Seated press
110 3x8

Ghr 3x8

Seated cable rows
3x12

Bench rows
40's 3x10

Incline dumbbells
50's 3x12

Aleknas 15kg plates 3x10


Done
unit94Icon...17-06-2019 @ 00:17 
Avatar
what is everyone's fran time?
Member 3986, 9306 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
Post Edited: 17.06.2019 @ 00:17 AM by unit94
15.6.19

Axle clean and jerk
60
100
120
140 4x2

Gas cylinder farmers
100
120 4x20m last run 9.4s

Stone Rdl
90 3x10 time to go heavier! (rep PB)

Done.
unit94Icon...17-06-2019 @ 21:29 
Avatar
what is everyone's fran time?
Member 3986, 9306 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
16.6.19

Warmed up

Med ball throws

Lots x lots

Hill sprints
5x10m
5x15m
5x20m

Mobility

Done.
unit94Icon...18-06-2019 @ 10:17 
Avatar
what is everyone's fran time?
Member 3986, 9306 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
17.6.19

Warmed up

Overhead squat
40
60
80
95 3x6

Push press axle
60
100
122.5 3x8

Seated box jumps
5x3

Snatch grip deadlift
100
Straps
140
160 3x5

Overhead Tricep extensions
3x12 with dropset on last one 9 plates

Dragon flags
Bw 4x4

Done.
unit94Icon...19-06-2019 @ 10:50 
Avatar
what is everyone's fran time?
Member 3986, 9306 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
Post Edited: 21.06.2019 @ 09:27 AM by unit94
18.6.19

Warmed up

Split jerk axle
60
100
125 4x3

Front squat
60
100
140
165 3x5

Single leg box jumps
5x3 each leg

Hack squat
160 3x8

Bench press
60
100
120
145 3x6

Pull ups wide grip
Bw 3x12

Done.
unit94Icon...21-06-2019 @ 09:30 
Avatar
what is everyone's fran time?
Member 3986, 9306 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
19.6.19

Warmed up

Power clean
125 4x3

Jerk recovery axle
147.5 3x5

Jerk Dips axle
210 3x6

Box jumps
5x3

Incline dumbbell row
40's 3x12

Axle complex bent over row to rdl
105 3x5/8

Kb swings
48x100 3:53

Tried to go unbroken but made it to 57 and had to break, then went 13, 15, 15 rep PB

Done.
unit94Icon...21-06-2019 @ 09:59 
Avatar
what is everyone's fran time?
Member 3986, 9306 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
20.6.19

Session 1

Warmed up

Med ball throws

Loads x loads

Sprints
3x60m
1x100m

Done.

Session 2

Warmed up

Hitler cleans axle
115 4x3

Split jerk
125 4x3

Squat
187.5 3x6

Step ups
60 3x6 each leg

Hollow holds
5kg plates 3x35 seconds

Lat pulldowns
3x12

Done.
unit94Icon...23-06-2019 @ 20:34 
Avatar
what is everyone's fran time?
Member 3986, 9306 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
22.6.19

Warmed up

Axle press clean each rep
60
100
125
145 4x2

Farmers gas cylinders
100
125 3x20m
9.8
9.1 (PB)
9.6

Stones one motions no tacky
110 2x5 (rep PB)

Done.
unit94Icon...24-06-2019 @ 19:44 
Avatar
what is everyone's fran time?
Member 3986, 9306 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
23.6.19

Did a Highland games demo

Caber toss with a heavier caber than I am used to!

Then did some dinnie type stone holds with straps as the rings were a bit small to fit hands in properly

I thought they felt heavy but assumed as everyone always does that I'd probably overestimate them, then we tried weighing them and the small one was 170kg and we couldn't weigh the big one so I reckon it was 200kg!

One of the lads did 7 seconds then the next lad up Scott managed 61 seconds! So put my big boy pants on and just did a couple seconds longer but it wasn't easy at all

Then a Tug of war with the kids to finish off haha
unit94Icon...24-06-2019 @ 19:48 
Avatar
what is everyone's fran time?
Member 3986, 9306 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
24.6.19

Warmed up

Overhead squat
40
60
80
100 3x6 (rep PB)

Axle push press
60
100
120
130 3x6 (these are feeling much better)

Seated box jumps
2x3

Then ended up doing a max running vert jump using the shutter door, I need to measure it properly but I think I was around 35 inches which I'm pretty happy with!

Snatch grip deadlift
100
140
170 3x5

Overhead Tricep extensions
3x12 with a dropset on last

Dragon flags
Bw 2x5

Done.
unit94Icon...26-06-2019 @ 22:38 
Avatar
what is everyone's fran time?
Member 3986, 9306 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
25.6.19

Warmed up

Split jerk axle
130 5x3

Front squat
170 3x5

Bench press
150 3x6

Single leg box jumps
4x3 each leg

Hack squat
170 3x8

Pull ups wide grip
Bw 3x12

Done.
unit94Icon...27-06-2019 @ 11:01 
Avatar
what is everyone's fran time?
Member 3986, 9306 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
26.6.19

Warmed up

Power clean
130 3x3

Jerk recovery
157.5 3x5

Jerk Dips
220 3x6

Box jumps
5x3

Incline dumbbell row
45's 3x10

Axle complex bent over row to rdl
110 3x5+8

Done.
unit94Icon...29-06-2019 @ 17:00 
Avatar
what is everyone's fran time?
Member 3986, 9306 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
Bloody hell forgot to update

Thursday

27.6.19

Session 1
Keg toss
16 18 20 with a jump into the throw
18 20 22 normal
18 20 22 with a jump into the throw
18 20 22 with a jump in
24.5 x 2 fails

Done.

Session 2

Mixed grip axle cleans
117.5 4x3

Split jerk axle
130 4x3

Squat
195 3x6

Step ups
65 3x5 each leg

Pull ups wide grip
Bw 3x12

Hollow holds
5kg plates 3x40 seconds

Done.

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