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Ermm here goes

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unit94Icon...26-11-2019 @ 12:25 
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what is everyone's fran time?
Member 3986, 9512 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
25.11.19

Warmed up

Overhead squat
60 3x8

Power clean, week off deads
120 2x3
140x1

Seated Broad jumps
5x3

Bench press paused
160 3x5

Pull ups wide
Bwx5
+10 3x7

Back extensions
20kg bar behind neck 3x15

Done
unit94Icon...03-12-2019 @ 11:45 
Avatar
what is everyone's fran time?
Member 3986, 9512 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
26.11.19

Got a bit last week so nursed my way through the sessions

push press
150x2


Bulgarian split squat
110 3x6 each leg (PB)

Assault bike intervals

Done.
unit94Icon...03-12-2019 @ 11:46 
Avatar
what is everyone's fran time?
Member 3986, 9512 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
27.11.19

Warmed up

Squat
70
120
160
belt on for the first time in years
200
232.5x5 paused last one (that felt nice)

Strict press
115 3x6

seated box jumps
5x3

GHR negatives
bw 3x8

done.
unit94Icon...03-12-2019 @ 11:48 
Avatar
what is everyone's fran time?
Member 3986, 9512 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
28.11.19

Warmed up

Front squat
190 2x4

stone one motions
140 2x3 (rep PB, very happy with that)

Done.
unit94Icon...03-12-2019 @ 11:48 
Avatar
what is everyone's fran time?
Member 3986, 9512 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
29.11.19

Pull ups
bwx6
+15 2x7
+15x8

Strict toes to bar
bw 3x9

Assault bike
60s on 30s off
3 sets

done.
unit94Icon...03-12-2019 @ 11:51 
Avatar
what is everyone's fran time?
Member 3986, 9512 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
30.11.12

Warmed up

Log press one clean
75
95
115
135
155x6 (rep PB)

Log cleans
155x2 (energy had gone, still felt a little ill)

Duck walk
170 4x24m drop turn at 12

Zercher carries yoke
190
240
270x30m (20kg PB)

Done.
unit94Icon...03-12-2019 @ 11:53 
Avatar
what is everyone's fran time?
Member 3986, 9512 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
2.12.19

Warmed up

Overhead squat
60 3x8

Axle deadlift
belt straps
275x5 (felt really good)

Bench paused
165x5 (=PB)

Pull ups wide grip
bwx6
+10 3x8

Back extensions
30kg bar behind neck
3x12

Done. felt back to normal!
unit94Icon...06-12-2019 @ 10:54 
Avatar
what is everyone's fran time?
Member 3986, 9512 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
3.12.19

Tuesday sessions will be short now with just a couple of bits and conditioning work

Warmed up

Box jumps
5x3

Sandbag pick ups
130kg 1 rep every 30 seconds for 15 minutes (started off easy but got the lungs going after 3 or 4 minutes, 30 reps in total)

Done.
unit94Icon...06-12-2019 @ 10:57 
Avatar
what is everyone's fran time?
Member 3986, 9512 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
4.12.19

Session 1

Warmed up

Squat
70
120
160
Belt
200
242.5x5

Seated box jumps
5x3

Pull ups
Bwx6
+15 3x8

GHRs negatives
Bw 3x8

Done.


Session 2


Warmed up

Strict press
60
90
110
120 3x6 (felt surprisingly strong)

Done.
unit94Icon...06-12-2019 @ 11:01 
Avatar
what is everyone's fran time?
Member 3986, 9512 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
5.12.19

Warmed up

Front squat (was nearly going to take these out of my programme till Brits as I thought it might be too taxing doing them the day after back squats but felt fresh so gave them a try)
70
110
150
180
200x6 (rep PB, plan was 4 but felt really easy)

High Incline bench
60
100 2x8 (just ticking over with this)

Stones one motion
140 x3 singles
140x4 (rep PB, really happy with this, going to go for 160 next week if I feel good)

Done. Really happy with my front squats and stones, I'm only weighing 126kg in the morning which I am working on but it bodes really well as my PBs on these last year were all set when I was well into the 130's
unit94Icon...10-12-2019 @ 11:38 
Avatar
what is everyone's fran time?
Member 3986, 9512 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
7.12.19

Jumped in on the Karl Taylor push pull to get my log session in, felt a bit weird doing reps at a push pull but the atmosphere helped a lot

Warmed up

Log press
75
95
120
135x2
150x2
160x6 (rep PB, this was my "3rd attempt" was meant to be 4 but felt so so easy so ended with a couple more, was more in the tank as well)

Done
unit94Icon...11-12-2019 @ 16:09 
Avatar
what is everyone's fran time?
Member 3986, 9512 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
9.12.19

Warmed up

Overhead squat 60 3x8

Axle Deadlift
110
150
Straps
200
Belt 230
260
285x5 (felt pretty solid)

Paused bench
60
100
130
150
170x4 (rep PB, happy with that)

Wide grip pull ups
Bw
+10 2x10

Back extensions
30kg bar behind neck
3x15

Done
unit94Icon...11-12-2019 @ 16:10 
Avatar
what is everyone's fran time?
Member 3986, 9512 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
10.12.19

Warmed up

Hollow rocks
Bw 3x12

Assault bike
10 minutes
3.2 miles

Felt pretty dead today
unit94Icon...16-12-2019 @ 12:16 
Avatar
what is everyone's fran time?
Member 3986, 9512 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
Post Edited: 16.12.2019 @ 12:18 PM by unit94
11.12.19

Session 1
Went in and had a pretty crap session so dropped it all down and took my deload a few days early

Session 2

Pull ups

Assault bike into skipping

10 minutes amrap
60 seconds assault bike
50 single unders

2.3 miles (0.4 mile PB)

Done.
unit94Icon...16-12-2019 @ 12:22 
Avatar
what is everyone's fran time?
Member 3986, 9512 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
14.12.19

Log one motions with a run in
75
95
115
120x5

Medley
175 duck walk 13m
Run back
120 sandbag 3x13m
First set I messed up, bag has split so was all over the place

2nd set 36 seconds so a little slower than last time but 1 metre further and 5kg heavier duck walk

Felt sick after this so deload is needed haha

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