REGISTER AN ACCOUNT
Who's Online - 0 members and 212 guests
You are here: HomeForumTraining JournalsErmm here goes

Ermm here goes

Users viewing topic: & 2 Guests

12345678910 ... 289290291 ... 345346347348349350351352353354355

unit94Icon...08-10-2019 @ 10:43 
Avatar
what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 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.
unit94Icon...10-10-2019 @ 22:54 
Avatar
what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
Session 2

90 minutes of mobility
unit94Icon...10-10-2019 @ 22:56 
Avatar
what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 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
unit94Icon...10-10-2019 @ 23:02 
Avatar
what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 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.
unit94Icon...10-10-2019 @ 23:04 
Avatar
what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 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.
unit94Icon...14-10-2019 @ 22:52 
Avatar
what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 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
unit94Icon...16-10-2019 @ 12:09 
Avatar
what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 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.
unit94Icon...16-10-2019 @ 12:58 
Avatar
what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
Session 2

Mucho mobility and handstand practice
unit94Icon...21-10-2019 @ 20:11 
Avatar
what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 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.
unit94Icon...21-10-2019 @ 20:20 
Avatar
what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 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.
unit94Icon...21-10-2019 @ 20:26 
Avatar
what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 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.
unit94Icon...21-10-2019 @ 20:29 
Avatar
what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 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.
unit94Icon...21-10-2019 @ 20:29 
Avatar
what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
20.10.19

Lots of med ball throws
5 reps per set
unit94Icon...23-10-2019 @ 20:51 
Avatar
what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 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.
unit94Icon...24-10-2019 @ 09:57 
Avatar
what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 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.

12345678910 ... 289290291 ... 345346347348349350351352353354355

You are here: HomeForumTraining JournalsErmm here goes
© Sugden Barbell 2024 - Mobile Version - Privacy - Terms & Conditions