Ermm here goes
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| unit94 |  | ... | 08-04-2019 @ 06:44 |
 what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 5.4.19 Warmed up Front squat 180 3x4 Snatch grip bent over row 125 3x12 Weighted box jumps 5kg dumbbells 5x3 Single leg leg press 200 3x10 each leg Hanging leg raises 3kg dumbbell 3x12 Done. | ||
| unit94 | | ... | 08-04-2019 @ 06:46 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 7.4.19 Day off on Saturday Warmed up Med ball throws Loads of variations Mobility Done. | ||
| unit94 | | ... | 09-04-2019 @ 14:09 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 8.4.19 Warmed up 14 inch deadlift 60 100 140 180 Straps belt 220 260 300 340 360x3 (PB weight and rep PB, had to hitch the last one but I kept rushing my set up, might have been alright otherwise) Bench press 60 100 130 145 2x8 145x12 (rep PB, bench felt really strong) Lat pulldowns 3x12 Leg curls 3x10 IYTWs 2.5kg's 4x5 each letter Done. | ||
| unit94 | | ... | 11-04-2019 @ 12:59 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 9.4.19 Warmed up Power snatch 60 80 95 4x2 Strict press 60 90 112.5 3x7 Broad jumps 5x3 Done. Day off yesterday as I felt a bit burnt out mentally but by the end of the day I wanted to train  | ||
| unit94 | | ... | 13-04-2019 @ 16:38 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Forgot to update Thursday 11.4.19 Session 1 Track Loads of med ball and shot throws Session 2 Deadlift 240 4x2 Incline bench 145 3x6 Ghr +10kg 3x5 (PB) Kroc row Straps 100 2x10 each side Dumbbell bench 60's x15 60's x12 then pulled pec, not too bad though Single leg hypers Bw 3x12 each leg Done. | ||
| unit94 | | ... | 15-04-2019 @ 10:17 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 12.4.19 Warmed up Pause Squat 70 120 160 190 205 3x4 Box jumps 5x3 Single leg leg press 220 3x10 each leg Seated cable rows 3x12 Hanging leg raises 6kg dumbbell 3x8 Done. | ||
| unit94 | | ... | 16-04-2019 @ 13:38 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Had a mini deload 2 days off then a light session yesterday 15.4.19 Warmed up Power clean push press 100 3x3 Front squat 130 3x3 Box jumps 5x3 Pull ups wide grip Bw 3x8 Done. | ||
| unit94 | | ... | 18-04-2019 @ 10:27 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 16.4.19 Warmed up Power snatch 60 80 97.5 3x2 Broad jumps 5x3 Strict press 115x6 but pec was a bit tight so left it Reverse lunges 60 100 135 2x5 each leg (think I've equalled my PB) Seated cable rows 2x12 14 plates Rear delt flys 3x12 Done. | ||
| unit94 | | ... | 18-04-2019 @ 10:29 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 17.4.19 Warmed up Power clean 60 100 120 140 3x2 Seated box jumps 4x3 Pull ups wide grip Bw +10kg 3x6 (felt easy) Step ups 65 2x5 each leg Done. Then had a massage on my pecs and they feel a lot better, been reduced volume this week, next week frequency will drop down. | ||
| unit94 | | ... | 19-04-2019 @ 14:41 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 18.4.19 Sesison 1 track Warmed up Loads of med ball throws 6 variations A little bit of sprinting Some backflip practice on the high jump bed, couldn't land any Done. Session 2 Warmed up Pause squat 60 100 140 180 210 2x4 Behind the neck strict 60 80 2x8 GHR Bw +10kg 2x6 (rep PB) Kroc row 120 2x8 each arm Back extensions 30 2x12 Dumbbell bench 35's x12 (pec felt good) Done. | ||
| unit94 | | ... | 19-04-2019 @ 22:28 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 19.4.19 Warmed up Front squat 60 110 140 170 187.5x4 Weighted box jumps 5kg dumbbells 5x3 Pistol squat negatives to box 3x5 each leg Snatch grip rows 130 2x12 Hanging leg raises 5kg dumbbell 2x12 Done. | ||
| unit94 |  | ... | 21-04-2019 @ 12:26 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 20.4.19 Warmed up Axle press continental each rep 60 100 120 3x3 farmers gas cyclinders 110 2x20m 110x40m turn at 20m stone clean and press 90 2x8 Done. | ||
| unit94 | | ... | 24-04-2019 @ 10:15 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Oops 21.4.19 Warmed up Med ball throws Loads x loads A few Broad jumps Hill sprints 10m x5 15m x3 Done. | ||
| unit94 | | ... | 24-04-2019 @ 10:18 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 22.4.19 Warmed up Deadlift 60 100 140 180 Belt straps 220 260 290 315 3x3 (had to hitch the last rep but they felt strong) Depth Broad jumps 5x3 Bench press slow eccentric pause 60 100 125 145 3x5 Pull ups wide grip Bw +10kg 3x7 Seated cable rows 3x12 Hollow hold 10kg plates 3x20s Done. | ||
| unit94 | | ... | 25-04-2019 @ 12:23 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 24.4.19 Warmed up Power clean 60 100 125 145x2 then back started locking up a bit, had really bad doms then this made it worse al Seated press 80 3x10 Loads of stretching and rolling whcih didn't seem to help much but a very hot bath seems to have loosened it off so hopefully be alright today. | ||
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