Ermm here goes
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| unit94 |  | ... | 17-10-2017 @ 23:55 |
 what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Hahahah I am just a massive kid yes  17.10.17 Warmed up squat 60 100 155 2x5 155x10 Strict press 1.5 reps 60 92.5 4x4/4 SSB reverse lunges 70 4x5 each leg SSB good morning 125 4x6 Broad jumps 5x3 not very good today bent over row 105 3x10 Flat dumbbell bench 50's 3x15 lat pulldowns 3x10 Rower 2k 7:08 (fairly comfortable pace, didnt have long so just did this) Done. | ||
| unit94 |  | ... | 19-10-2017 @ 08:40 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Forgot to update 18.10.17 Session 1 Warmed up Cleans 60 100 124 4x3 Front squat 125 2x5 125x10 Single leg depth jumps 5x3 each leg Bench press 70 115 2x5 115x10 Strict toes to bar Bw 3x8 Cuban press 6's 3x10 Done. Session 2 SLDL touch n go 60 110 150 Straps 180 4x5 Box jumps 5x3 Single leg leg press 200 3x12 each leg Zercher holds 150 3x40 seconds Done. | ||
| unit94 | | ... | 20-10-2017 @ 00:11 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 19.10.17 Warmed up power clean 60 100 115 3x3 deadlift 100 140 straps 190 5x2 step ups 55 4x5 each leg pull ups +10 3x5 IYTWs 3's 4x5 each letter Done. | ||
| unit94 | | ... | 23-10-2017 @ 00:49 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Forgot to update both sessions haha cant be arsed, did a normal session friday but hurt my hip a bit which was made worse running around at rugby so didnt do events saturday and just did some assistance work. I'll update properly from tomorrow | ||
| unit94 | | ... | 23-10-2017 @ 17:13 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 23.10.17 Warmed up Snatch 40 60 80x3 90 2x3 Push press 70 110 2x5 110x10 Fondry deadlift 110 160 Straps 190 4x3/3 Pull ups Bw 3x10 Depth jumps 5x3 Face pulls 4x15 Internal/external rotation 3x10 internal 3x10 external Aleknas 25's 3x10 Pinch grip 25's x30 seconds (7 second PB) 25's x24 seconds Done. Seems like strength might be kicking in again which is nice | ||
| unit94 | | ... | 25-10-2017 @ 00:27 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 24.10.17 Warmed up Squat 60 100 140 160 4x5 log strict one clean 60 80 100 110 2x8 broad jumps 5x3 (12 over 8 feet) reverse lunges ssb 75 4x5 each leg ssb good mornings 130 4x6 bent over row 110 3x10 dumbbell bench 55's 3x10 lat pulldowns 3x10 Concept 2 4x500m 1 minute rest 1:37.8 1:38.2 1:38.7 1:36.7 (feeling good for 6:40 2k) Done. | ||
| fatter_tomorrow | | ... | 25-10-2017 @ 16:54 |
thinner after lockdown Member 594, 4166 posts SQ 100, BP 80, DL 100280.0 kgs @ 120kgs Eq | did you die after those concept 2 times? that is crazy with one min rest! | ||
| unit94 | | ... | 25-10-2017 @ 23:39 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Hahaha the last one did me in a bit but Ive been worse! Im still on a relatively low drag setting so im hoping if i put that up I can manage 1:35 sets 25.10.17 Session 1 Warmed up snatch 40 60 80x3 90 3x3 cleans 60 100 130 4x3 front squat 130 4x5 bench 60 100 120 2x5 120x10 box jumps 5x3 Strict toes to bar bw 3x9 Done. Session 2 SLDL touch n go 60 110 160 straps 190 4x5 single leg leg press 200 3x15 each leg Cuban press 6's 3x10 zercher holds 160 3x40 seconds Done. | ||
| unit94 | | ... | 26-10-2017 @ 19:09 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 26.10.17 Warmed up Power clean 60 100 120 4x3 Deadlift 150 Straps 200 5x2 Single leg box jumps 5x3 each leg Step ups 60 4x5 each leg Pull ups Bwx6 +10 3x6 IYTWs 3's 4x5 each letter Quad circuit of doom Squat 70kg Trap bar dead 75kg Db split squat 30kg 10 of each 9 of each etc 5 minutes amrap 110 reps (did the set of 6 on squat, 14 rep PB) Big stretch Done. | ||
| unit94 | | ... | 27-10-2017 @ 23:36 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 27.10.17 Warmed up Power jerk 60 100 130 4x3 pause squat 100 145 4x5 incline bench 60 110 4x5 single leg broad jump 5x3 each leg back extensions +40kg 4x10 Medium Incline dumbbell bench 50's 2x15 Seated cable row 14 plates 3x10 leg curls 4x8 Done. Then an hour of touch rugby later on. | ||
| unit94 | | ... | 29-10-2017 @ 21:55 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 28.10.17 Warmed up log strict one clean 75 75 95 115 3x6 farmers something 107 127 5x20m (was on my own so couldnt time but 3 out of 5 felt fairly quick) Zercher yoke carry 160x20m 160x60m (PB) 160x60m No chalk made this very slippery Done. | ||
| unit94 | | ... | 30-10-2017 @ 17:39 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 30.10.17 Warmed up Snatch 40 60 80x3 92 3x3 Push press 60 100 115 2x5 115x10 Fondry deadlift 100 150 Straps 200 4x3/3 Depth jumps 5x3 Pull ups Bw 3x11 Face pulls 3x15 Cable external/internal rotation 3x10/10 Aleknas 25's 3x11 Concept 2 2k 6:56.6 (1.1 second PB, kept it fairly easy so happy with that, stroke rate was a bit high as well) Done. | ||
| unit94 | | ... | 31-10-2017 @ 23:37 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 31.10.17 Warmed up squat 60 100 140 170 4x5 strict press 1.5 reps 60 97.5 4x4/4 Broad jumps 5x3 14 over 8 feet Safety bar reverse lunges 80 4x5 each leg Safety bar good mornings 135 4x6 Bent over row 112.5 3x10 dumbbell bench 55's 3x12 lat pulldowns 4x10 Done. | ||
| unit94 | | ... | 02-11-2017 @ 00:13 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 1.11.17 Session 1 Warmed up snatch 40 60 80x3 92 3x3 cleans 60 100 120 134 3x3 front squat 135 4x5 bench press 60 100 125 2x5 125x10 single leg box jumps 5x3 each leg strict toes to bar 3x10 Done. Session 2 SLDL 60 100 140 straps 180 200 4x5 single leg leg press 220 3x12 each leg box jumps 5x3 cuban press 5's 3x10 Zercher holds 100 170 3x40 seconds Done. | ||
| unit94 | | ... | 02-11-2017 @ 16:49 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 2.11.17 Warmed up Power clean 60 100 125 4x3 Deadlift 120 170 Straps 210 14x2 (changed my set up so just trying to drill it) Pull ups Bodyweightx6 +10 3x7 IYTWs 2's 4x5 each letter Quad circuit 70 squat 70 trap bar dead 30 split squat 10 of each, 9 of each etc 5 min amrap Finished the round of 6 122 reps (12 rep PB) Done. | ||
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