Ermm here goes
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| unit94 |  | ... | 03-03-2019 @ 20:02 |
 what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 2.3.19 Warmed up Axle power clean Strict press 10 2x5 clean each rep Thumbless holds inch dumbbell 53 2x20 seconds each hand Footwork drills Slalom 10 sets Hops 10 sets of 5 each leg Sandbag cleans 120 3x6 Done. | ||
| unit94 | | ... | 04-03-2019 @ 19:55 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 3.3.19 Warmed up Med ball throws Loads Hill sprints 10mx3 15mx2 hamstring felt good Loads of mobility Done. | ||
| unit94 | | ... | 04-03-2019 @ 19:58 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 4.3.19 Warmed up Power jerk 60 90 120 140x2 160 180x1 200xfail was silly but I've felt it again at least Sldl 240 3x5 (miles better than last week) Bench press wide 135 3x8 Knee was playing up a bit on lunges so Single leg leg press 220 3x8 each leg Dumbbell bench 55's 3x12 Rear delt flys 3x12 Done. | ||
| unit94 | | ... | 06-03-2019 @ 16:02 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 5.3.19 Warmed up Snatch pull 90 3x3 Front squat 165 3x5 Dinnie stone rings Pick up with 142 and 172kg Med ball throws seated 10 5x3 Ghr Bw 4x6 Strict press 100 3x7 Wide grip pull ups Bw 4x9 Seated cable rows 3x12 Hanging leg raises Bw 3x15 IYTWs 2.5kg's 3x5 each letter Done. Didn't do a double just one massive one haha which was a mistake | ||
| unit94 | | ... | 06-03-2019 @ 20:40 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 6.3.19 Warmed up Power clean 130 4x3 Ssb squat 190 2x6 left the third to save my knee Seated box jumps 5x3 Behind the neck strict 75 3x8 Step ups 75 3x5 each leg Bent over row 160 3x8 Done. My body wants a rest haha I've had many consecutive days | ||
| unit94 | | ... | 08-03-2019 @ 13:41 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 7.3.19 Session 1 Warmed up Med ball throws Many variations Some foot work drills Done. Session 2 Warmed up Banded 14 inch Deadlift 230 5x3 Incline bench 130 3x8 Kroc row 80 3x8 each arm (hard to hold on to) Leg curls 3x10 Back extensions 15kg plate behind head 3x12 Tabata sledgehammer to tire I did overhand right Overhand left Underhand right Underhand left Repeat x4 (did 16 sets instead of 8 so double Tabata haha it got me) Done. | ||
| unit94 | | ... | 08-03-2019 @ 16:58 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 8.3.19 Warmed up Power clean and jerk 120x2 knee is almost feeling 100% so left it and it should be good for next week Pause squats 185 3x6 Dumbbell jumps 5kg's 5x3 Wide grip pull ups Bw 4x9 Incline dumbbell bench 50's 3x15 Incline dumbbell row 50's 3x15 Done. I right fancy a day off  | ||
| unit94 | | ... | 10-03-2019 @ 00:01 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 9.3.19 Warmed up Axle power clean and Strict press 120 3x3 Dinnie handles 122 left 153 right x5m 122 right 153 left x5m (these are not fun) Zercher deadlift 100x5 110x5 120x5 (PB) Done. | ||
| unit94 | | ... | 11-03-2019 @ 23:15 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 10.3.19 Warmed up Med ball throws Loads x loads Hill sprints 5x10m 5x15m 3x20m Mobility Done. | ||
| unit94 | | ... | 11-03-2019 @ 23:16 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 11.3.19 Warmed up Split jerk 125 4x3 Sldl 60 100 140 180 Straps 220 250 270x5 (that was tough, rep PB) Bench wide grip slow eccentric pause 60 100 120 135 3x5 Reverse lunges 100x5 each leg 110x5 each leg 120x5 each leg Dumbbell bench 55's 3x15 Rear delts 4x12 Done. | ||
| unit94 | | ... | 13-03-2019 @ 11:17 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 12.3.19 Session 1 Warmed up Power snatch 87.5 4x3 Front squat 172.5 2x5 Seated box jumps 5x3 GHRs Bw 3x7 IYTWs 2.5kg's 3x5 each letter Done. Session 2 Strict press 105 3x7 Pull ups wide grip Bw 3x10 Leg press 3x20 (left single leg as my right knee is still a bit sore) Seated cable row 3x12 9 plates Hanging leg raises 2.5kg dumbbell 3x10 Done. | ||
| unit94 | | ... | 14-03-2019 @ 23:06 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Had yesterday off as I just felt a bit dead Today 14.3.19 Session 1 Med ball throws Loads and loads 1 lap of track, should time this next week Done. Session 2 14 inch deadlift banded 240x3 but back was feeling a bit painful so was sensible and left it Incline bench 135 3x8 Kroc rows 80 3x8 each arm (no straps so can't do them in one go yet but better than last week) Leg curls 3x10 Back extensions 15kg plate behind head 3x12 Done. | ||
| unit94 | | ... | 16-03-2019 @ 10:31 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 16.3.19 Warmed up Pause Squat 190 3x5 Weighted box jumps 5kg dumbbells 5x3 Wide grip pull ups Bw 3x10 Stretch Done. | ||
| unit94 | | ... | 18-03-2019 @ 16:50 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 16.3.19 Warmed up One arm dumbbell 70 3x2 each arm Atlas stone holds 110 3x15 seconds Grip work with various implements Barbell curls 5 sets Done. 17.3.19 YNE spring open First powerlifting comp Just did the minimum amount to qualify for the British Went 220 165 250 just did my openers All easy, did get a red light for squat depth which surprised me, haven't got a vid to have a look though, not the most exciting of days but looking forward to the British and hitting a proper total! Got tested as well which I was quite happy about! Done. | ||
| unit94 | | ... | 18-03-2019 @ 16:50 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 16.3.19 Warmed up One arm dumbbell 70 3x2 each arm Atlas stone holds 110 3x15 seconds Grip work with various implements Barbell curls 5 sets Done. 17.3.19 YNE spring open First powerlifting comp Just did the minimum amount to qualify for the British Went 220 165 250 just did my openers All easy, did get a red light for squat depth which surprised me, haven't got a vid to have a look though, not the most exciting of days but looking forward to the British and hitting a proper total! Got tested as well which I was quite happy about! Done. | ||
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