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Ermm here goes

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unit94Icon...21-11-2018 @ 15:52 
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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
21.11.18

Warmed up

Log press clean each rep
75
95
115
135
150x5 (32 seconds)
150x5 (28 seconds)

Seated box jumps
3x3

Ssb box squat
70
130
180
Belt
230 4x5

Hanging leg raises
5kg dumbbell 3x12 (holding Hollow at bottom of reps)

Done.
unit94Icon...23-11-2018 @ 17:50 
Avatar
what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
22.11.18

Warmed up

Pause squat
220
240x1
260x1 (10kg PB)

Strict press
120 4x6

Pull ups
Bwx5
+20x6 (lats felt strained)

Keg carry 100kg
3x6m runs
2x12m runs
2x18m runs

Hill sprint 30m
6m carry
30m run
6m carry
40m run
6m carry
50m run
6m carry

Lower back was hurting a bit so wanted to reduce carry volume but still work on my conditioning

Lat pulldowns
3x8

Done.
unit94Icon...23-11-2018 @ 17:57 
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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
23.11.18

Warmed up

Power snatch
60
80
100
110x2

Paused Broad jumps
4x3

Incline bench
60
100
120
145 2x6
145x6 paused (rep PB)

Seated cable row
3x12 12 plates

Done.
unit94Icon...26-11-2018 @ 23:01 
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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
25.11.18

Warmed up

Log press
135x8 (39 seconds, this bodes well)

Frame
340 2x20m
9.7
9.1
Tech work

Done.
unit94Icon...26-11-2018 @ 23:01 
Avatar
what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
26.11.18

Warmed up

Bench press
167.5 3x4
167.5x4 paused (pulled my pec a bit)

Paused box jumps
5x3

Single leg leg press
240 3x8 each leg

Pull ups
Bw 3x12

Done.
mark_f1Icon...28-11-2018 @ 01:27 
not actually strong
Member 5779, 811 posts
SQ 220, BP 150, DL 285
655.0 kgs @ 105kgs Eq
unit94 said:25.11.18

Warmed up

Log press
135x8 (39 seconds, this bodes well)

Frame
340 2x20m
9.7
9.1
Tech work

Done.


Great time on the frame that Paul!
unit94Icon...29-11-2018 @ 23:54 
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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
Cheers mate!

Took my deload a week early cos of the pec, not too bad though, trained yesterday

28.11.18

Squat paused
190x3

Deadlift
190x3

Bench
40 3x20

Box jumps
5x3

Done.
unit94Icon...01-12-2018 @ 16:16 
Avatar
what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
30.11.18

Pause squat 10 second pause
180x1
200x1

Bench
80x8 pec felt fine

Log strict
100x5

Box jumps 3 steps
5x3

Lat pulldowns
3x10

Hollow holds
Bw 2x30 seconds

Rowing
1500m

Done.
JordanSIcon...01-12-2018 @ 16:40 
Member 6408, 8 posts
SQ 150, BP 110, DL 170
430.0 kgs @ 105kgs UnEq
Post Edited: 03.12.2018 @ 09:00 AM by JordanS
.
unit94Icon...04-12-2018 @ 20:15 
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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
3.12.18

Last deload session, just Deadlift

Warmed up

Axle deadlift
60
100
140
180
220
260
300x4
260x1
260x2

Done. Going to change my approach on deadlift
KevC86Icon...04-12-2018 @ 21:23 
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Member 5141, 4186 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
unit94 said:3.12.18

Done. Going to change my approach on deadlift


Again?!?!
unit94Icon...04-12-2018 @ 23:13 
Avatar
what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
Well I changed my technique which I'm happy with, Im grinding too many reps though I need more volume so I'm going back to what I was doing when I pulled my PB
unit94Icon...06-12-2018 @ 12:00 
Avatar
what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
5.12.18

Warmed up

Log press clean each rep
75
95
115
135
150x4 (really bad set)
150x5 (26 seconds, sloppy, I need to make sure I'm hitting good reps but fastest I've been so far)

Ssb box squats Deadlift stance
80
120
160
Belt
210
240x3
250 3x3

One step broad jumps
5x3

Wide grip pull ups
Bw 3x8 (pretty easy but not used to wide grip so will increase reps)

Done.
unit94Icon...07-12-2018 @ 08:57 
Avatar
what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
6.12.18

12 inch Deadlift, double banded axle
60
100
140
180 3x5
220x5 (changed my set up to slightly narrower and felt good)

Strict press
60
100
125 3x5

Hip thrust
180
260 3x8 (pause at top of rep)

Lever row single arm
60 3x12 each arm

Medley
Keg 90kg
Tire 70kg ish

Set 1
Keg 12m
24m run
Keg 12m
12m run
Tire 12m
24m run
Tire 12m

Set 2
Keg 18m
Run 18m
Tire 18m
Keg 18m
Run 18m
Tire 18m
49 seconds

Done.
unit94Icon...08-12-2018 @ 19:29 
Avatar
what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
8.12.18

Warmed up

Log clean each rep
60
80
100
120
140x8 (had a bad 7th rep but others were good, 44 seconds)

Frame carry
160
240
Straps
300
350 3x20m
9.6s
9.5
9.3 (PB)

Stones
120x3 one motions to 65inch ish
Then started a run but the 3rd stone was wet through and covered in mud so tacky had no chance, it was rain stopped play at that point.

Done.

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