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unit94Icon...11-08-2017 @ 23:27 
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what is everyone's fran time?
Member 3986, 8584 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
11.8.17

Warmed up

power jerk
60
100
135 3x3

pause squat
60
100
140
170 3x5

bench press paused
60
100
140
162.5 4x4

Seated cable row
4x12

Done. A bit dead today but getting stronger.
unit94Icon...14-08-2017 @ 00:48 
Avatar
what is everyone's fran time?
Member 3986, 8584 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
13.8.17

Warmed up

log clean and press each rep
60
80
100
120
130x5 (last one strict)
135x3 (last one strict)
140x2 (last one strict)

Frame carry zercher thing, hard to explain
120
210 2x20m
210x40m

stones
135 x a few warm up reps
135 9 singles short rests, 6 were one motioned.

Done.
unit94Icon...14-08-2017 @ 22:43 
Avatar
what is everyone's fran time?
Member 3986, 8584 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
14.8.17

Warmed up

power snatch
40
60
80
90x3
96 2x3

Power clean
60
100
135 3x3

pause bench
60
100
130
145 4x3

box jumps
5x3

15 inch deadlift
170
belt straps
220
250 4x5

pull ups dead hang
bw 2x10
bwx8 (bodyweight is 138kg now so i would like a 3x10 before canada)

plate pinch hold
25'sx24 (PB)
25'sx18

Leg curl slide
2x8

single leg eccentric
2x8 each leg

Done.
unit94Icon...16-08-2017 @ 01:28 
Avatar
what is everyone's fran time?
Member 3986, 8584 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
15.8.17

Squat
195 4x5

Reverse lunges
80 4x5 each leg

Seated box jump
5x3

Bulgarian split squat
65 3x8 each leg

Btn strict
85 3x8

Tricep pushdowns
3x15
1x30

Fat gripz deadlift
120 2x5 (rep PB)

Sled drag backwards
220x20m
260x20m
280x20m (PB)

Done.
unit94Icon...16-08-2017 @ 23:41 
Avatar
what is everyone's fran time?
Member 3986, 8584 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
16.8.17

Warmed up

hang power snatch
40
60
80
90
100x3

power jerk
60
100
130
150
170x1
190xfail (annoying)

pause bench
60
100
140
171 3x3 (possible PB)

single leg depth jump
5x3 each leg

Deadlift
70
120
170
straps belt
230 4x5

Strict press
70
105x8
105x12 (rep PB)
75x20 partials

Bent over row
125 3x8

kb base throw and catch
2 sets

Done.
unit94Icon...18-08-2017 @ 01:15 
Avatar
what is everyone's fran time?
Member 3986, 8584 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
17.7.17

Warmed up

step ups
65 4x5 each leg

power clean
60
100
140 4x2

front squat
60
100
140
170 4x5

Single leg box jumps
5x3 each leg

single leg leg press
220 x12 each leg
270 2x12 each leg

pull ups dead hang
bw 3x10

Seated dumbbell press constant tension
50's x20 (rep PB)
50's x20
50's x23 (rep PB, dont even know how these are improving so much)

face pulls
3x15

Done.

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