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Ermm here goes

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unit94Icon...12-09-2019 @ 14:08 
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what is everyone's fran time?
Member 3986, 9352 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
10.9.19

Warmed up

Hang power clean above knee
60
100
110 5x3

Slow eccentric front squat
130 4x5

Push press paused slow eccentric
105 4x5

Kneeling jumps
5x3

GHR negatives
Bw 3x8

Wide grip chest to bar pull ups
Bw 4x5

Done.
unit94Icon...14-09-2019 @ 18:22 
Avatar
what is everyone's fran time?
Member 3986, 9352 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
11.9.19

Warmed up

Pause split jerk
110 5x3

11 inch Deadlift
210 4x5

Seated box jumps
5x3

Incline bench
100 3x8

Chest to bar pull ups
Bw 3x5

Single leg rdl
60 3x8 each leg

Done.
unit94Icon...16-09-2019 @ 17:02 
Avatar
what is everyone's fran time?
Member 3986, 9352 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
Im bad at updating this

12.9.19

Session 1 track

Started a 9 week sprint programme for the off season, we'll see how it goes

Warmed up

Hill sprints steep 90 seconds rest
3x20m

Flat sprints 90 seconds rest
3x20m

3x30m

Bounds for height
3x3 each leg

Done. Fun session

Session 2

Warmed up

Hang power clean above knee
110 5x3

Pause front squat slow eccentric
130 4x5

Pause push press slow eccentric
105 4x5

Kneeling jumps
5x3

Chest to bar pull ups wide grip
Bw 4x5

GHR negatives
Bw 3x8

Done.
unit94Icon...16-09-2019 @ 17:04 
Avatar
what is everyone's fran time?
Member 3986, 9352 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
13.9.19

Warmed up

Low box squat
140 4x5

Pistol squat to box
Bw 3x5 each leg

Pec deck
2x15
1x22 14 plates

Side bends
40kg kettlebell 3x8 each side

Done.
unit94Icon...16-09-2019 @ 17:05 
Avatar
what is everyone's fran time?
Member 3986, 9352 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
14.9.19

Warmed up

Checking out a new gym

Axle power clean paused push press
Upto 130x2

Yoke
Up to 300 beltless x20m

Loads of footwork drills

Done.
unit94Icon...16-09-2019 @ 17:08 
Avatar
what is everyone's fran time?
Member 3986, 9352 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
15.9.19

Warmed up

Med ball throws

Lots of variations
5 reps each

Triple broad jump

Slater jumps

2 foot jumps for height

Done.
unit94Icon...16-09-2019 @ 17:11 
Avatar
what is everyone's fran time?
Member 3986, 9352 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
16.9.19

Session 1

Warmed up

Full snatch
85 4x3

Deficit Deadlift
200 3x5 doh
Straps
200x5

Seated Broad jumps
5x3 so close to 2 mats it's killing me

Pull ups chest to bar
Bw 4x5

Bench press slow eccentric
120 4x5

Back extensions
15kg plate 3x15 (RIP lower back)

Done.
unit94Icon...17-09-2019 @ 10:33 
Avatar
what is everyone's fran time?
Member 3986, 9352 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
Session 2

Mobility work

About 90 minutes

Working on overhead squatting barefoot and making decent progress, if I could do 60kg full range barefoot for 5 I'd be very happy indeed
unit94Icon...19-09-2019 @ 11:54 
Avatar
what is everyone's fran time?
Member 3986, 9352 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
17.9.19

Hang power clean above knee
115 4x3

Push press paused slow eccentric
110 4x5

Front squat paused slow eccentric
135 4x5

Kneeling jumps
5x3

Pendlay rows
95 3x10

GHR negatives
Bw 3x8

Done.

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