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unit94IconTime to get really really strong20-03-2017 @ 23:47 
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what is everyone's fran time?
Member 3986, 8327 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
Post Edited: 20.03.2017 @ 23:47 PM by unit94
20.3.17

Day 1 of Bodypower prep

Warmed up

Power snatch
40
60
80
90
97 4x3

Squat
100
150
190
210 4x5

Push press
60
100
120
138 4x5

Box jumps
5x3

Pull ups dead hang
Bw 3x8

Plate pinch holds
25's 3x15s

Kb base snatch
12 3x5 each hand (really easy, grip is improving)

Done. Time 2 hours bang on
unit94Icon...22-03-2017 @ 00:49 
Avatar
what is everyone's fran time?
Member 3986, 8327 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
21.3.17

warmed up

power jerk
60
100
120
135 2x3
135x6

deadlift
100
140
180
straps belt
220
270 3x5

Single leg box jumps
4x3

lunges
60
95 3x5 each leg

bench press paused
60
100
145 4x5

dumbbell bench
50's 3x10

hip flexor band work
2x10

dumbbell curls
17.5's 2x10
17.5'sx12

Done. Time 1:58
unit94Icon...22-03-2017 @ 16:11 
Avatar
what is everyone's fran time?
Member 3986, 8327 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
22.3.17

Session 1

Warmed up

Cleans
60
100
130
142 4x3

Paused front squat
142
165 4x5

Strict press off pins chin height
60
97 4x7

Seated box jumps
5x3

Face pulls
4x12

Done. Time 1:30
unit94Icon...22-03-2017 @ 23:57 
Avatar
what is everyone's fran time?
Member 3986, 8327 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
Post Edited: 22.03.2017 @ 23:58 PM by unit94
Session 2

warmed up

hang snatch complex below knee, above knee, hip
40
60
80
90 4x1

snatch pulls
130
150 4x3 (these were actually nice reps)

bent over rows
120 3x8

incline dumbbell bench
45's 3x12

kb curls bracing the wrist
12's 3x10

medicine ball palm front raises
1kg 3x10

loads of wrist work with medicine ball then lever lifts with barbell

done. Right hand is still abit weaker but its getting there. Time: 1:17

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