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Ermm here goes

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unit94Icon...04-05-2017 @ 12:42 
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what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 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.
unit94Icon...05-05-2017 @ 00:03 
Avatar
what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 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.
unit94Icon...06-05-2017 @ 00:15 
Avatar
what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 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 Tongue )

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.
unit94Icon...06-05-2017 @ 18:02 
Avatar
what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 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.
BrenWadIcon...06-05-2017 @ 18:20 
Enough was enough. Banned.
Member 6099, 775 posts
SQ 300, BP 195, DL 310
805.0 kgs @ 105kgs UnEq
How you recover from this volume and frequency is beyond me. Amazing regime!
unit94Icon...06-05-2017 @ 19:04 
Avatar
what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 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
BrenWadIcon...06-05-2017 @ 19:28 
Enough was enough. Banned.
Member 6099, 775 posts
SQ 300, BP 195, DL 310
805.0 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?
unit94Icon...06-05-2017 @ 21:30 
Avatar
what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 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
unit94Icon...08-05-2017 @ 23:25 
Avatar
what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 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.
unit94Icon...10-05-2017 @ 00:02 
Avatar
what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 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.
unit94Icon...10-05-2017 @ 20:37 
Avatar
what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 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
unit94Icon...12-05-2017 @ 00:37 
Avatar
what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 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.
unit94Icon...12-05-2017 @ 22:15 
Avatar
what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 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.
unit94Icon...13-05-2017 @ 20:33 
Avatar
what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 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.
unit94Icon...15-05-2017 @ 23:54 
Avatar
what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 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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