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unit94 | ... | 05-10-2017 @ 23:27 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 5.10.17 Warmed up Push press 60 100x5 100x10 last 2 strict Good mornings with safety bar 60x8 100x6 120x6 Safety bar reverse lunges 60 3x5 each leg Depth jumps 5x3 Pull ups Bw 3x8 Cuban press 5's 4x10 Done. | ||
unit94 | ... | 06-10-2017 @ 23:47 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 6.10.17 Warmed up SLDL touch n go 80 120 160x5 180x5 straps 200x5 single leg box jumps 5x3 each leg bench 60 100 110x5 120x10 Shrugs 150 3x10 Hip thrusts 140x6 150 2x6 Lateral raises 10's 3x20 incline curls 17.5's x12 drop 10's x12 3 sets Done. | ||
unit94 | ... | 09-10-2017 @ 23:08 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 9.10.11 First day of proper off season training Warmed up snatch 40 60 80x3 85 3x3 spent 20 minutes trying to set up banded deads but i just couldnt get the set up right so Fondry deadlifts, concentric, fast eccentric to below knee, pause and back up 60 110 straps 170 4x3/3 Push press 60 100 2x5 100x10 Pull ups bw2x10 bwx9 Depth jumps 5x3 Face pulls 3x15 External/internal shoulder rotations 3x10/10 Aleknas 25's 3x6 Done. Later on I did 2 and a half hours of bouldering which was very fun and very tough! | ||
unit94 | ... | 10-10-2017 @ 23:41 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 10.10.17 Warmed up squat 60 100 150 2x5 1x10 strict press 1.5 reps 60 90 4x4 SSB reverse lunges 60 4x5 each leg SSB good mornings 120 4x6 Bent over row 100 3x10 Broad jumps 5x3 10 over 8 feet Dumbbell bench 50's 2x12 Lat pulldowns 3x10 Concept 2 400m 1:39 pace 6 sets 1 minute rest 2k 7:35 (nice and easy) Done. | ||
unit94 | ... | 11-10-2017 @ 22:53 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 11.10.17 Warmed up Cleans 60 100 120 3x3 front squat 120 2x5 120x10 Bench press 60 110 2x5 110x10 Single leg box jumps 5x3 each leg SLDL touch n go 70 120 straps 170 4x5 Single leg press 190 3x12 each leg cuban press 6's 3x10 Dragon flags bw 3x5 Done. | ||
unit94 | ... | 12-10-2017 @ 23:56 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 12.10.17 Session 1 Did 90 minutes of BJJ no gi which was fun, mostly drilling sweeps and guard passes Session 2 Warmed up power clean 70 110 4x3 deadlift 110 160 straps 180 5x2 box jumps 5x3 Step ups 50 4x5 each leg pull ups bw 3x8 IYTWs 3's 3x5 each letter Quad circuit squat 70k trap bar dead low handle 75kg goblet split squat 30kg dumbbell AMRAP 5 minutes 10 reps,9,8 etc 5,5,4,4 etc each leg for split squat I got managed a full set of 8 then 7 squats and deads (really tough but going to improve this over the next few weeks Done. | ||
unit94 | ... | 13-10-2017 @ 18:40 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 13.10.17 Warmed up Power jerk 60 100 120 4x3 Pause squat 100 135 4x5 Single leg broad jumps 5x3 each leg Incline bench 60 100 4x6 Back extensions 30 4x10 Medium incline dumbbell bench 50's 3x10 Seated cable row 4x10 12 plates Leg curls 4x8 Done. | ||
unit94 | ... | 13-10-2017 @ 23:56 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 90 minutes of touch rugby earlier, all I seem to do now is exercise haha | ||
unit94 | ... | 14-10-2017 @ 17:01 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 14.10.17 Warmed up Log strict from chest 75 105 3x8 (all easy enough, I need a big one by February) Yoke all beltless because I forgot my belt! 150 200 250 290 4x20 all 8.4-8.8 (not too bad after being rusty, was a bit careful without the belt as well) Yoke zercher carry 150x20 150x40 150x80 (PB, this was tough) 150x40 Got a husafel carry coming up and I reckon I'll need 80m to win Done. | ||
unit94 | ... | 15-10-2017 @ 23:49 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 15.10.17 Warmed up concept 2 500 warm up 4k 14:50 (default PB but way quicker than my 5k pace) I wasnt going for a quick time the first 250 of each K was meant to be sub 1:45 they ended up being 1:42 then the rest was cruising pace, generally about 1:54 and then the last 250 I did 1:44 pace. Really happy with the time. Loads of stretching Done. Day off but fancied a good go on the rower | ||
unit94 | ... | 16-10-2017 @ 18:05 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 16.10.17 Warmed up Snatch 40 60 80x3 87 3x3 Push press 60 105 2x5 105x10 Fondry deadlift 60 100 150 Straps 180 4x3/3 Depth jumps 12 inch drop 5x3 Pull ups Bw 3x8 (feeling really good) Face pulls 4x15 Cable external/internal rotations 3x10/10 Aleknas 25's 3x8 Done. Back in the swing of things now, feeling much better. On my way to climbing now | ||
unit94 | ... | 17-10-2017 @ 13:00 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 16.10.17 Nearly 3 hours of bouldering, kept trying hard routes and failed most of them haha then nearly landed a backflip on flat ground, got it round but kept putting my hands down. Also did some ring dips, some muscle up work, handstand push ups etc | ||
LessThanLuke | ... | 17-10-2017 @ 13:02 | |
his poor male ego must be crushed Member 883, 6251 posts SQ 290, BP 180, DL 420890.0 kgs @ 105kgs UnEq | unit94 said:16.10.17 Nearly 3 hours of bouldering, kept trying hard routes and failed most of them haha then nearly landed a backflip on flat ground, got it round but kept putting my hands down. Also did some ring dips, some muscle up work, handstand push ups etc You going for the Olympics brah? | ||
KevC86 | ... | 17-10-2017 @ 21:14 | |
Member 5141, 4186 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | unit94 said:16.10.17 Nearly 3 hours of bouldering, kept trying hard routes and failed most of them haha then nearly landed a backflip on flat ground, got it round but kept putting my hands down. Also did some ring dips, some muscle up work, handstand push ups etc You are still basically a child arent you? | ||
Wiegieboard | ... | 17-10-2017 @ 22:18 | |
as crimson as my last victims underclothing..... Member 899, 11324 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | looks like you're enjoying training these days with a lot of fun stuff | ||
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