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unit94 | ... | 08-10-2019 @ 10:43 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 7.10.19 Power phase, 3 weeks of being explosive Warmed up Block power snatch above knee 50 70 90 4x3 Deadlift 70 120 160 200 straps belt 220 5x2 Vertical jump into bound into broad jump 5x2 Bench press iso hold on eccentric 60 100 120 4x4 (harder than expected) Pull ups chest to bar wide grip bw 5x3 Done. | ||
unit94 | ... | 10-10-2019 @ 22:54 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Session 2 90 minutes of mobility | ||
unit94 | ... | 10-10-2019 @ 22:56 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 8.10.19 Warmed up Hang power clean above knee 122.5 4x3 Front squat 145 4x3 Push press 125 4x3 Dumbbell rebound jumps 5's 5x4 Banded Woodchops 4x6 each side Pendlay rows 105 3x10 Done | ||
unit94 | ... | 10-10-2019 @ 23:02 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 9.10.19 Warmed up Split jerk 130 4x3 Strict press iso hold on eccentric 80 4x4 Depth jumps 5x3 GHR negatives Bw 3x8 Pull ups chest to bar Bw 5x3 Side med ball slams 7kg 4x4 each side Done. | ||
unit94 | ... | 10-10-2019 @ 23:04 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 10.10.19 Track Warmed up 3x20m hills Flats 3x30m 3x40m Short one but short rest times got me working pretty hard Done. | ||
unit94 | ... | 14-10-2019 @ 22:52 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 12.10.19 Manic couple of days with moving out so I felt dead for events so switched it up a bit, did a power session with kb snatches, med ball throws and a lot of jumps 13.10.19 Bus pull comp Pulled a 12 ton bus then 2 together to make 20 tons for the opens comp, I came 3rd, just off second but 10 seconds off the winner so I need to up my game with this, should be winning any event with a local comp like this | ||
unit94 | ... | 16-10-2019 @ 12:09 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 14.10.19 Session 1 Warmed up Block power snatch 95 4x3 Deadlift 210x2 230 4x2 Plyo complex 5x2 Bench press iso hold on eccentric 125 4x4 5 count pause Chest to bar pull ups Bw 5x3 Back extensions 15kg plate 3x15 Done. | ||
unit94 | ... | 16-10-2019 @ 12:58 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Session 2 Mucho mobility and handstand practice | ||
unit94 | ... | 21-10-2019 @ 20:11 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Here we go! 15.10.19 Hang power clean 125 4x3 Push press 130 4x3 Front squat 150 4x3 Dumbbell rebound jumps 5's 5x4 Pendlay rows 110 3x10 Banded Woodchops 4x6 each side Done. | ||
unit94 | ... | 21-10-2019 @ 20:20 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 16.10.19 Split jerk 135 4x3 Strict press iso hold on eccentric 85 4x4 Depth jumps 5x3 Chest to bar pull ups wide grip Bw 5x3 GHR negatives Bw 3x8 Kipping toes to bar Bw 3x6 Done. Then PM 10 minutes of Assault bike 60 seconds 50 single unders I covered 1.9 miles on the bike and that'll be the variable I track with these Done. | ||
unit94 | ... | 21-10-2019 @ 20:26 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 17.10.19 Session 1 Behind the neck press 130 3x3 absolutely terrible Squat 180 4x3 Inverted rows feet on bench Bodyweight 3x12 Done. Session 2 Track Skips for distance 3x20m Sprints 2x30 2x40 1x50 Some bounds for height Done. | ||
unit94 | ... | 21-10-2019 @ 20:29 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 19.10.19 Warmed up Circus dumbbell 71 4x2 each arm (feeling really easy now) Farmers gas cylinders 130 4xunknown distance but will measure next time 10.1s 8.9s 8.7s 7.9s Tire flip 300 x3 every 30 seconds Plan was 10 sets but went for the 7th and just slipped off it with the rain Done. | ||
unit94 | ... | 21-10-2019 @ 20:29 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 20.10.19 Lots of med ball throws 5 reps per set | ||
unit94 | ... | 23-10-2019 @ 20:51 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 21.10.19 Session 1 Warmed up Block power snatch above knee 50 70 90 100 3x3 Deadlift Belt straps 230 4x2 Plyo series 5x2 Bench press iso hold 130 3x4 Pull ups chest to bar Bw 5x3 Back extensions 20kg plate 3x12 Done. Session 2 Lots of mobility work Coc grippers 2 x 8 each hand SS gripper 2.5 x4 each hand (PB) Closed holds with coc 2 Done. | ||
unit94 | ... | 24-10-2019 @ 09:57 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 22.10.19 Warmed up Hang power clean 127.5 3x3 (PB) Push press 135 4x3 Front squat 160 4x3 Dumbbell rebound jumps 5's 5x4 Banded Russian twist 3x6 each side Inverted row bw 3x12 Done. | ||
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