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unit94 | ... | 04-05-2017 @ 12:42 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Forgot to update 3.5.17 Session 1 Warmed up Cleans 60 100 120 4x3 Paused front squat 140 4x5 Strict press 60 90 2x5 95 3x5 Seated box jumps 5x3 at 42 inches (big improvement) Face pulls 4x15 Dumbbell curls 25's 3x8 each arm Done. Session 2 Warmed up Hang power snatch 40 60 82 4x3 Snatch pull 140 4x5 Bent over row 110 3x10 Done. | ||
unit94 | ... | 05-05-2017 @ 00:03 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 4.5.17 warmed up power cleans 70 110 4x3 clean pulls 160 3x5 pin squat 120 160 4x5 btn press 70 3x10 step ups 70 4x5 each leg pull ups dead hang bw 2x8 done. | ||
unit94 | ... | 06-05-2017 @ 00:15 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 5.5.17 warmed up 14 inch deadlift Straps 240 4x5 (2 netball girls wanted to get a picture pretending to hold the weights after which was pretty funny ) seated press 105 5x5 3 box jumps 9x1 sliding leg curls 4x6 one arm dumbbell row 50 3x15 tricep pushdowns 1x15 2x20 kb snatch 24x60 alternated every 15 done. | ||
unit94 | ... | 06-05-2017 @ 18:02 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 6.5.17 Warmed up Log push press 1 clean 75 95 110x10 110x15 (this got a bit tough, rep PB) 140x1 Tire flip 300 3x10 Keg carry 97 3x15m 30m run in between 39 seconds 37 seconds Skin the cats (core exercise) 3x3 Standing ab wheel roll outs band assisted 3x5 Core circuit 6 minutes of horrible horrible pain Done. | ||
BrenWad | ... | 06-05-2017 @ 18:20 | |
Enough was enough. Banned. Member 6099, 775 posts SQ 300, BP 195, DL 310805.0 kgs @ 105kgs UnEq | How you recover from this volume and frequency is beyond me. Amazing regime! | ||
unit94 | ... | 06-05-2017 @ 19:04 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | It's took me many years to be able to handle all this work, a lot of maintenance work as well to stay not injured | ||
BrenWad | ... | 06-05-2017 @ 19:28 | |
Enough was enough. Banned. Member 6099, 775 posts SQ 300, BP 195, DL 310805.0 kgs @ 105kgs UnEq | unit94 said:It's took me many years to be able to handle all this work, a lot of maintenance work as well to stay not injured You ever try cryotherapy? | ||
unit94 | ... | 06-05-2017 @ 21:30 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Nope, I had a look round one of the units recently but didnt get to have a go, im not a fan of cold therapy though I feel like heat is more beneficial | ||
unit94 | ... | 08-05-2017 @ 23:25 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 8.5.17 went for a big hike yesterday and did a s**t load of climbing/parkour in the peak district which wore me out a bit for today and my abs are ridiculously sore from Saturday, still cant do a sit up as it hurts too much so I went slightly easier today warmed up power snatch 40 60 80 87 2x3 squat 100 150 185 4x5 push press 60 100 125 3x5 pull ups dead hang bw 2x9 Sliding leg curls 3x7 plate pinches 25' 3x22 seconds (PB) face pulls 4x15 Done. | ||
unit94 | ... | 10-05-2017 @ 00:02 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 9.5.17 warmed up power jerk 60 100 120 2x3 120x6 Deadlift 100 140 180 straps 230 2x5 230x10 lunges 70 3x5 each leg single leg box jumps 5x3 each leg bench press paused 60 100 130 5x5 dumbbell bench 60's 2x8 60'sx10 cable curls 3x15 done. | ||
unit94 | ... | 10-05-2017 @ 20:37 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 10.5.17 Session 1 Warmed up Cleans 70 110 125 4x3 Paused front squat 145 4x5 Strict press 70 100 4x5 Box jumps 5x3 Face pulls 4x15 Done. Session 2 Bent over row 70 110 115 3x10 Then did a load of mobility work and rolling as my hips were in bits. They feel better now though | ||
unit94 | ... | 12-05-2017 @ 00:37 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 11.5.17 warmed up power clean 60 100 115 4x3 pin squat 100 150 165 4x5 step ups 60 75 4x5 each leg btn strict 75 3x10 pull ups dead hang bw 3x8 Conditioning: 100kg front squat 21 reps prowler 115kg push 15m drag 15m 15 front squats push 15m drag 15m 9 front squats push 15m drag 15m jesus that was quad death, had to rerack the set of 15 once but the rest was continuous, nearly killed me though. Done. | ||
unit94 | ... | 12-05-2017 @ 22:15 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 12.5.17 warmed up 14 inch deadlift 60 100 160 straps 200 belt 260 300 340x1 (wanted 400 today but this wasnt that fast, legs are written off from yesterday so i m probably down on pulling strength) high incline bench 60 100 110 5x5 one arm dumbbell row 60 3x15 each arm back extensions +25 3x15 tricep pushdowns lots double kb swing one hand grip exercise 2x16's 2x24's x10 each arm double kb farmers 16's in one hand 24's in other x30m swap hands 30m done. | ||
unit94 | ... | 13-05-2017 @ 20:33 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 13.5.17 Warmed up Log push press 75 105 120x10 (got all these without pausing so happy with that) 120x10 140x1 Tire flip 300 3x10 Keg carry 97kg 15m carry 30m sprint 15m carry Emom 4 minutes, went to pick up for 5th set and lower back died on me. Core circuit 7 minutes 20 Done. | ||
unit94 | ... | 15-05-2017 @ 23:54 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 15.5.17 warmed up power snatch 40 60 80 87 4x3 squat 110 150 190 4x5 push press 60 100 130 4x5 box jumps 3x3 pull ups dead hang bw 3x9 face pulls 3x15 plate pinch farmers walk 25's 2 fails to lap the gym (so annoying!) strict toes to bar 3x8 Ankle mobility done. | ||
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