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unit94Icon...05-10-2017 @ 23:27 
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what is everyone's fran time?
Member 3986, 8929 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
5.10.17

Warmed up

Push press
60
100x5
100x10 last 2 strict

Good mornings with safety bar
60x8
100x6
120x6

Safety bar reverse lunges
60 3x5 each leg

Depth jumps
5x3

Pull ups
Bw 3x8

Cuban press
5's 4x10

Done.
unit94Icon...06-10-2017 @ 23:47 
Avatar
what is everyone's fran time?
Member 3986, 8929 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
6.10.17

Warmed up

SLDL touch n go
80
120
160x5
180x5
straps
200x5

single leg box jumps
5x3 each leg

bench
60
100
110x5
120x10

Shrugs
150 3x10

Hip thrusts
140x6
150 2x6

Lateral raises
10's 3x20

incline curls
17.5's x12 drop 10's x12
3 sets

Done.
unit94Icon...09-10-2017 @ 23:08 
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what is everyone's fran time?
Member 3986, 8929 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
9.10.11

First day of proper off season training

Warmed up

snatch
40
60
80x3
85 3x3

spent 20 minutes trying to set up banded deads but i just couldnt get the set up right so

Fondry deadlifts, concentric, fast eccentric to below knee, pause and back up
60
110
straps
170 4x3/3

Push press
60
100 2x5
100x10

Pull ups
bw2x10
bwx9

Depth jumps
5x3

Face pulls
3x15

External/internal shoulder rotations
3x10/10

Aleknas
25's 3x6

Done. Later on I did 2 and a half hours of bouldering which was very fun and very tough!
unit94Icon...10-10-2017 @ 23:41 
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what is everyone's fran time?
Member 3986, 8929 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
10.10.17

Warmed up

squat
60
100
150 2x5 1x10

strict press 1.5 reps
60
90 4x4

SSB reverse lunges
60 4x5 each leg

SSB good mornings
120 4x6

Bent over row
100 3x10

Broad jumps
5x3 10 over 8 feet

Dumbbell bench
50's 2x12

Lat pulldowns
3x10

Concept 2
400m 1:39 pace 6 sets 1 minute rest

2k 7:35 (nice and easy)

Done.
unit94Icon...11-10-2017 @ 22:53 
Avatar
what is everyone's fran time?
Member 3986, 8929 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
11.10.17

Warmed up

Cleans
60
100
120 3x3

front squat
120 2x5
120x10

Bench press
60
110 2x5
110x10

Single leg box jumps
5x3 each leg

SLDL touch n go
70
120
straps
170 4x5

Single leg press
190 3x12 each leg

cuban press
6's 3x10

Dragon flags
bw 3x5

Done.
unit94Icon...12-10-2017 @ 23:56 
Avatar
what is everyone's fran time?
Member 3986, 8929 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
12.10.17

Session 1

Did 90 minutes of BJJ no gi which was fun, mostly drilling sweeps and guard passes

Session 2

Warmed up

power clean
70
110 4x3

deadlift
110
160
straps
180 5x2

box jumps
5x3

Step ups
50 4x5 each leg

pull ups
bw 3x8

IYTWs
3's 3x5 each letter

Quad circuit
squat 70k
trap bar dead low handle 75kg
goblet split squat 30kg dumbbell
AMRAP 5 minutes 10 reps,9,8 etc 5,5,4,4 etc each leg for split squat
I got managed a full set of 8 then 7 squats and deads (really tough but going to improve this over the next few weeks

Done.
unit94Icon...13-10-2017 @ 18:40 
Avatar
what is everyone's fran time?
Member 3986, 8929 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
13.10.17

Warmed up

Power jerk
60
100
120 4x3

Pause squat
100
135 4x5

Single leg broad jumps
5x3 each leg

Incline bench
60
100 4x6

Back extensions
30 4x10

Medium incline dumbbell bench
50's 3x10

Seated cable row
4x10 12 plates

Leg curls
4x8

Done.
unit94Icon...13-10-2017 @ 23:56 
Avatar
what is everyone's fran time?
Member 3986, 8929 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
90 minutes of touch rugby earlier, all I seem to do now is exercise haha
unit94Icon...14-10-2017 @ 17:01 
Avatar
what is everyone's fran time?
Member 3986, 8929 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
14.10.17

Warmed up

Log strict from chest
75
105 3x8 (all easy enough, I need a big one by February)

Yoke all beltless because I forgot my belt!
150
200
250
290 4x20 all 8.4-8.8 (not too bad after being rusty, was a bit careful without the belt as well)

Yoke zercher carry
150x20
150x40
150x80 (PB, this was tough)
150x40
Got a husafel carry coming up and I reckon I'll need 80m to win

Done.
unit94Icon...15-10-2017 @ 23:49 
Avatar
what is everyone's fran time?
Member 3986, 8929 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
15.10.17

Warmed up

concept 2
500 warm up
4k 14:50 (default PB but way quicker than my 5k pace)
I wasnt going for a quick time the first 250 of each K was meant to be sub 1:45 they ended up being 1:42 then the rest was cruising pace, generally about 1:54 and then the last 250 I did 1:44 pace. Really happy with the time.

Loads of stretching

Done. Day off but fancied a good go on the rower
unit94Icon...16-10-2017 @ 18:05 
Avatar
what is everyone's fran time?
Member 3986, 8929 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
16.10.17

Warmed up

Snatch
40
60
80x3
87 3x3

Push press
60
105 2x5
105x10

Fondry deadlift
60
100
150
Straps
180 4x3/3

Depth jumps 12 inch drop
5x3

Pull ups
Bw 3x8 (feeling really good)

Face pulls
4x15

Cable external/internal rotations
3x10/10

Aleknas
25's 3x8

Done. Back in the swing of things now, feeling much better. On my way to climbing now
unit94Icon...17-10-2017 @ 13:00 
Avatar
what is everyone's fran time?
Member 3986, 8929 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
16.10.17

Nearly 3 hours of bouldering, kept trying hard routes and failed most of them haha then nearly landed a backflip on flat ground, got it round but kept putting my hands down. Also did some ring dips, some muscle up work, handstand push ups etc
LessThanLukeIcon...17-10-2017 @ 13:02 
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his poor male ego must be crushed
Member 883, 5931 posts
SQ 275, BP 180, DL 370
825.0 kgs @ 105kgs UnEq
unit94 said:16.10.17

Nearly 3 hours of bouldering, kept trying hard routes and failed most of them haha then nearly landed a backflip on flat ground, got it round but kept putting my hands down. Also did some ring dips, some muscle up work, handstand push ups etc


You going for the Olympics brah?
KevC86Icon...17-10-2017 @ 21:14 
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Naps, family time and good food.
Member 5141, 2467 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
unit94 said:16.10.17

Nearly 3 hours of bouldering, kept trying hard routes and failed most of them haha then nearly landed a backflip on flat ground, got it round but kept putting my hands down. Also did some ring dips, some muscle up work, handstand push ups etc


You are still basically a child arent you?
WiegieboardIcon...17-10-2017 @ 22:18 
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as crimson as my last victims underclothing.....
Member 899, 11073 posts
SQ 170, BP 122.5, DL 190
482.5 kgs @ 101kgs UnEq
looks like you're enjoying training these days with a lot of fun stuff

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