Ermm here goes
Users viewing topic: & 4 Guests
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| unit94 |  | ... | 12-09-2019 @ 14:08 |
 what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 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. | ||
| unit94 | | ... | 14-09-2019 @ 18:22 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 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. | ||
| unit94 | | ... | 16-09-2019 @ 17:02 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 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. | ||
| unit94 | | ... | 16-09-2019 @ 17:04 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 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. | ||
| unit94 | | ... | 16-09-2019 @ 17:05 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 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. | ||
| unit94 | | ... | 16-09-2019 @ 17:08 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 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. | ||
| unit94 | | ... | 16-09-2019 @ 17:11 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 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. | ||
| unit94 | | ... | 17-09-2019 @ 10:33 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 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 | ||
| unit94 | | ... | 19-09-2019 @ 11:54 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 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. | ||
| unit94 | | ... | 22-09-2019 @ 22:03 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | s**t at logging again Trained 18th Trained 19th twice, sprints and lifting Day off 20th as I felt ill and exhausted the night before 21.9.19 Paused dumbbell press 71 x1 each arm 71x1 each arm 71x2 each arm 71x2 each arm (good improvement from last week) Gas cylinder farmers 100 120x20 140x20 160x12 (10kg PB) 180x10m then fail, was going for 12,this was horrific (30kg PB) Done, tried grip work but the heavy farmers wrote me off haha week in Kiev now then back to it! | ||
| unit94 | | ... | 02-10-2019 @ 19:26 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Back from Kiev and raring to go! 1.10.19 Hang power clean above knee 120 4x3 Push press 115 4x5 Front squat 140 4x5 Kneeling jumps Bw 5x3 Duck walk handle wrist lever 5 3x5 each hand Leg curls 3x8 Pendlay row 100 3x10 Done. | ||
| unit94 | | ... | 02-10-2019 @ 19:27 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 2.10.19 Warmed up Power snatch 80 4x3 Bench press 120 4x5 Deadlift 230 3x5 Seated box jumps 4x3 Done. | ||
| unit94 | | ... | 04-10-2019 @ 09:30 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 3.10.19 Sprints Warmed up 3x20m hills 3x20m 3x30m 2x40m flats Stair jumps Managed to get a standing 5 step into a 4 step which I've never done so happy with that! Done. Haven't felt great the last couple of days so taking it easy ready for the next phase | ||
| unit94 |  | ... | 07-10-2019 @ 16:22 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 5.10.19 Warmed up Circus dumbbell 58 71x2 right 71x1 left 2 right 71x2 left 2 right 71x2 left 2 right (cracked my power jerk on this one) Yoke 200 270 320 3xnot sure, need to measure 9.2s 8.8s then had a drop Sandbag to chest EMOM 120 10x2 with a 40m run on the last one Done. | ||
| unit94 | | ... | 07-10-2019 @ 16:33 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 6.10.19 Warmed up Lots of med ball throws and jumps Done. | ||
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