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unit94Icon...17-02-2021 @ 10:46 
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what is everyone's fran time?
Member 3986, 9853 posts
SQ 340, BP 200, DL 380
920.0 kgs @ 131kgs UnEq
13.2.21

Warmed up

Paused front squat
155x5
155x13 (rep PB, died after 13, was trying to do my last 3 sets in one go)

Romanian deadlift
Straps
215 3x8

Dumbbell press
87 8x2

Dumbbell overhead side bends
62 4x5

Done.
unit94Icon...17-02-2021 @ 10:47 
Avatar
what is everyone's fran time?
Member 3986, 9853 posts
SQ 340, BP 200, DL 380
920.0 kgs @ 131kgs UnEq
Post Edited: 18.02.2021 @ 13:29 PM by unit94
15.2.21

Warmed up

Deadlift
Belt
Straps
270 3x5

Only did that as I tried the rogue sandbag challenge, loads of messing about setting it up then I was s**t at it so that was that

Done.

Evening

Treadmill run
1 mile 11:20 ish (obviously very slow, just setting a benchmark for myself, will gradually bring this time down and increase the effort. I'd like to think I should be able to run a sub 7 mile on a track but it seems that would be quite tough at 130+kg. Only 4 105 second laps though which I would have considered a fast walk when I was 15, we'll see how it goes
unit94Icon...17-02-2021 @ 10:52 
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what is everyone's fran time?
Member 3986, 9853 posts
SQ 340, BP 200, DL 380
920.0 kgs @ 131kgs UnEq
16.2.21

Session 1

Warmed up

Power clean
70
100
120
135 2x3
135x6 (rep PB)

Log press one clean, that I missed on Monday
71
101
131
151 3x5 (starting to feel more solid)

Front squat
70
110
150
185x5
185x10 (rep PB, nice to hit 400+lb for 10 reps)

Bent over row
125 3x8

Hanging leg raises multi planar
Bw 4x12

Done.

Session 2

Bench press
110 3x15

Ive hired a coach for the first time, Sam Parker to help with my grip work so this was the first session

CoC 2 parallel closes
2x5
1x3 right arm

2x4
1x5 left arm

CoC 2 hold
20 seconds both hands

Plate pinches
Warm ups
2x20
2 singles and a partial left arm

1 partial and 2 assisted singles right arm

Axle doh deadlift
140 3x5
One set dead stop
One touch n go
One floating reps

Done. Looking forward to seeing where I can go with this stuff, definitely a couple of events where my grip improving could really help
unit94Icon...18-02-2021 @ 13:46 
Avatar
what is everyone's fran time?
Member 3986, 9853 posts
SQ 340, BP 200, DL 380
920.0 kgs @ 131kgs UnEq
17.2.21

Warmed up

2" deficit deadlift
60
110
160
Straps
210
260
300x5 (Rep PB. Really happy to hit this, my rep PB for normal deads is 300x7 and that was in comp so I'm miles ahead of where I was 11 months ago)

Incline bench
70
100
120
137.5 3x6

Paused single leg box jumps
5x3 each leg

Pull ups
Bw
10kg 4x8

Side bends
32 4x11 each side

Done.
unit94Icon...18-02-2021 @ 13:53 
Avatar
what is everyone's fran time?
Member 3986, 9853 posts
SQ 340, BP 200, DL 380
920.0 kgs @ 131kgs UnEq
18.2.21

Had just under 3 hours to fit this in so I was on the clock

Sandbag toss
18
20
22
24 10 attempts to 4.6m
3 makes (PB)
7 fails (realised I was trying to do my faster throw technique rather than my strongest so switched it up and then started making them. Much better like that)

Dumbbell press
47
62
77
92 5x2 (feeling good)
92x6 (rep PB)

Log press clean each rep
60
80
100
120
135 2x6 (JT logs just feel amazing compared to others)

Sandbag load to 54"
140 15x1 (really chucked this about today, way better. Will switch to carries next week but may fill the bag more as its a little floppy now its settled as comp bags are usually packed out)

Yoke
195
245
295 6x10m (pretty much EMOM haha)

Stones one motions
120 to 55"
140 to 50"
140x5 to 55" (really big improvement on these for me, on the last rep it came off the floor really well so called an audible and tried to twist it up to the 60" platform mid rep, bounced off the lip but landed comfortably on the 55" rep PB)

Done. Was good to have to push through with a time constraint. Work capacity will be through the roof by my next comp
KevC86Icon...18-02-2021 @ 16:04 
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Naps, family time and good food.
Member 5141, 3488 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
3hrs isn't a time constraint. That's nigh as much time as i have all week! Get a job you bum.
unit94Icon...18-02-2021 @ 16:57 
Avatar
what is everyone's fran time?
Member 3986, 9853 posts
SQ 340, BP 200, DL 380
920.0 kgs @ 131kgs UnEq
KevC86 said:3hrs isn't a time constraint. That's nigh as much time as i have all week! Get a job you bum.


It is for 6 events! Never!
unit94Icon...23-02-2021 @ 11:39 
Avatar
what is everyone's fran time?
Member 3986, 9853 posts
SQ 340, BP 200, DL 380
920.0 kgs @ 131kgs UnEq
19.2.21

Mixed my grip session in with the gym stuff as I didn't want to train in the evening

Warmed up

Axle deadlift
Belt
Straps
260 4x5

CoC grippers parallel set
#2 8,13,7 with right hand (rep PB)
7,6,9 left hand (rep PB)

Thumbless axle dead
160x1 (PB)
130x10

Single leg RDL
70 3x8 each leg

Strict press
117.5 2x8
117.5x10 (maybe rep PB?)

Axle Pendlay row
120 3x8

Back extension iso hold
40 3x30 seconds

Crowbar wrist front and back lever
Upto 2kg x3 each hand each side

Axle wrist curl

Axle rev wrist curl

Extensor bands

Done.
unit94Icon...24-02-2021 @ 09:13 
Avatar
what is everyone's fran time?
Member 3986, 9853 posts
SQ 340, BP 200, DL 380
920.0 kgs @ 131kgs UnEq
20.2.21


Warmed up

Pause front squat
162.5 3x5

Overhead squat paused
65 4x8

RDL
Straps
220 3x8

Dumbbell press
84.5 2x4
84.5x6

Dumbbell overhead side bends
62 3x6 (feeling much better now)

Done.
unit94Icon...24-02-2021 @ 09:16 
Avatar
what is everyone's fran time?
Member 3986, 9853 posts
SQ 340, BP 200, DL 380
920.0 kgs @ 131kgs UnEq
22.2.21

Warmed up

Deadlift
60
110
160
Straps
Belt
210
250
280 3x5

Pull ups wide grip
Bw
5 3x9

Log press one clean
71
101
131
155x5
155x5
155x7 (rep PB, really happy with this!)

Paused box jumps
5x3

Done.
unit94Icon...24-02-2021 @ 09:21 
Avatar
what is everyone's fran time?
Member 3986, 9853 posts
SQ 340, BP 200, DL 380
920.0 kgs @ 131kgs UnEq
23.2.21

Felt dead today, still don't feel recovered from that event session!

Decided I didn't have any big lifts in me so did what would have been my second session of the day

Bench
70
100
115 3x15

CoC #2 parallel set, parallel reps
Right arm
9 reps
15 reps (PB)
7 reps

Left arm
11 reps (PB)
13 reps (PB)
6 reps

Axle deadlift
150 3x5

Wrist wrench
right arm 42kg (PB)
Left arm 42kg (PB)
34kg 3x5 each arm

Done.

Felt better after training


Evening

Assault bike 13 minutes

Felt even better after that, ready to go today
unit94Icon...02-03-2021 @ 11:16 
Avatar
what is everyone's fran time?
Member 3986, 9853 posts
SQ 340, BP 200, DL 380
920.0 kgs @ 131kgs UnEq
24.2.21

Warmed up

Axle deadlift
70
110
160
Straps
Belt
210
250
280
300x5

Front squat
192.5 3x5

Single leg paused box jumps
5x3 each leg 24"

Incline bench
142.5 3x6

Pull ups
10kg 3x9

GHRs
Bw 3x6

Done.
unit94Icon...02-03-2021 @ 11:20 
Avatar
what is everyone's fran time?
Member 3986, 9853 posts
SQ 340, BP 200, DL 380
920.0 kgs @ 131kgs UnEq
25.2.21

Warmed up

Started training events but I didn't eat much the night before and just felt like I had no energy

Sandbag toss 4.6m
10 fails with 24kg

Dumbbell press
97 3x2
97x5 (rep PB)

Started log but had nothing there so went really light on some tech stuff

Sandbag marches
80 3x30

Stone of steel one motions


Done. Really annoying but I won't do it again, will fuel up properly this week
unit94Icon...03-03-2021 @ 15:45 
Avatar
what is everyone's fran time?
Member 3986, 9853 posts
SQ 340, BP 200, DL 380
920.0 kgs @ 131kgs UnEq
26.2.21

Warmed up

Axle deadlift
60
110
160
Straps
200
Belt
240
270 3x5

Grippers #2
Parallel set full reps
Right hand 10 reps
Left hand 9 reps

Right hand 4 reps
Left hand 2 reps (dead after set 1, turns out I did them wrong!)

Plate pinch
2x20s single with a hold right hand
3 reps with left hand (rep PB)

Single leg RDL
75 3x8 each leg

Strict press
60
100
120x4 (this felt too good)
140x1 (testing the waters)
140x7 (rep PB, f**ked up at first trying to bounce too much but recovered well! I'm gonna get 10 at the end of this block I am certain of it)

Axle Pendlay row
125 3x8

Back extension iso hold
40 4x30s

Crowbar wrist lever front and back
Top triple each hand both ways 2.25kg

Axle wrist curl
3x20 both ways

Superset extensor bands
3x20

Done. Enjoying the grip work
unit94Icon...03-03-2021 @ 15:47 
Avatar
what is everyone's fran time?
Member 3986, 9853 posts
SQ 340, BP 200, DL 380
920.0 kgs @ 131kgs UnEq
Post Edited: 03.03.2021 @ 15:47 PM by unit94
27.2.21

Warmed up

Paused front squat
70
120
150
167.5x5
167.5x10 (rep PB)

Overhead squat paused
70 3x8

RDL
70
120
Straps
170
225 3x8

Dumbbell press
62
87 3,4,5,5

Dumbbell overhead side bends
62 4x6 (these are feeling way better)

Done.

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