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unit94Icon...17-10-2017 @ 23:55 
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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
Hahahah I am just a massive kid yes Tongue

17.10.17

Warmed up

squat
60
100
155 2x5
155x10

Strict press 1.5 reps
60
92.5 4x4/4

SSB reverse lunges
70 4x5 each leg

SSB good morning
125 4x6

Broad jumps
5x3 not very good today

bent over row
105 3x10

Flat dumbbell bench
50's 3x15

lat pulldowns
3x10

Rower
2k 7:08 (fairly comfortable pace, didnt have long so just did this)

Done.
unit94Icon...19-10-2017 @ 08:40 
Avatar
what is everyone's fran time?
Member 3986, 8929 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
Forgot to update

18.10.17

Session 1
Warmed up

Cleans
60
100
124 4x3

Front squat
125 2x5
125x10

Single leg depth jumps
5x3 each leg

Bench press
70
115 2x5
115x10

Strict toes to bar
Bw 3x8

Cuban press
6's 3x10

Done.

Session 2

SLDL touch n go
60
110
150
Straps
180 4x5

Box jumps
5x3

Single leg leg press
200 3x12 each leg

Zercher holds
150 3x40 seconds

Done.
unit94Icon...20-10-2017 @ 00:11 
Avatar
what is everyone's fran time?
Member 3986, 8929 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
19.10.17

Warmed up

power clean
60
100
115 3x3

deadlift
100
140
straps
190 5x2

step ups
55 4x5 each leg

pull ups
+10 3x5

IYTWs
3's 4x5 each letter

Done.
unit94Icon...23-10-2017 @ 00:49 
Avatar
what is everyone's fran time?
Member 3986, 8929 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
Forgot to update both sessions haha cant be arsed, did a normal session friday but hurt my hip a bit which was made worse running around at rugby so didnt do events saturday and just did some assistance work. I'll update properly from tomorrow
unit94Icon...23-10-2017 @ 17:13 
Avatar
what is everyone's fran time?
Member 3986, 8929 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
23.10.17

Warmed up

Snatch
40
60
80x3
90 2x3

Push press
70
110 2x5
110x10

Fondry deadlift
110
160
Straps
190 4x3/3

Pull ups
Bw 3x10

Depth jumps
5x3

Face pulls
4x15

Internal/external rotation
3x10 internal
3x10 external

Aleknas
25's 3x10

Pinch grip
25's x30 seconds (7 second PB)
25's x24 seconds

Done. Seems like strength might be kicking in again which is nice
unit94Icon...25-10-2017 @ 00:27 
Avatar
what is everyone's fran time?
Member 3986, 8929 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
24.10.17

Warmed up

Squat
60
100
140
160 4x5

log strict one clean
60
80
100
110 2x8

broad jumps
5x3 (12 over 8 feet)

reverse lunges ssb
75 4x5 each leg

ssb good mornings
130 4x6

bent over row
110 3x10

dumbbell bench
55's 3x10

lat pulldowns
3x10

Concept 2
4x500m 1 minute rest
1:37.8
1:38.2
1:38.7
1:36.7 (feeling good for 6:40 2k)

Done.
fatter_tomorrowIcon...25-10-2017 @ 16:54 
thinner next april
Member 594, 3524 posts
SQ 100, BP 80, DL 100
280.0 kgs @ 120kgs Eq
did you die after those concept 2 times? that is crazy with one min rest!
unit94Icon...25-10-2017 @ 23:39 
Avatar
what is everyone's fran time?
Member 3986, 8929 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
Hahaha the last one did me in a bit but Ive been worse! Im still on a relatively low drag setting so im hoping if i put that up I can manage 1:35 sets

25.10.17

Session 1


Warmed up

snatch
40
60
80x3
90 3x3

cleans
60
100
130 4x3

front squat
130 4x5

bench
60
100
120 2x5
120x10

box jumps
5x3

Strict toes to bar
bw 3x9

Done.

Session 2

SLDL touch n go
60
110
160
straps
190 4x5

single leg leg press
200 3x15 each leg

Cuban press
6's 3x10

zercher holds
160 3x40 seconds

Done.
unit94Icon...26-10-2017 @ 19:09 
Avatar
what is everyone's fran time?
Member 3986, 8929 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
26.10.17

Warmed up

Power clean
60
100
120 4x3

Deadlift
150
Straps
200 5x2

Single leg box jumps
5x3 each leg

Step ups
60 4x5 each leg

Pull ups
Bwx6
+10 3x6

IYTWs
3's 4x5 each letter

Quad circuit of doom
Squat 70kg
Trap bar dead 75kg
Db split squat 30kg
10 of each 9 of each etc
5 minutes amrap
110 reps (did the set of 6 on squat, 14 rep PB)

Big stretch

Done.
unit94Icon...27-10-2017 @ 23:36 
Avatar
what is everyone's fran time?
Member 3986, 8929 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
27.10.17

Warmed up

Power jerk
60
100
130 4x3

pause squat
100
145 4x5

incline bench
60
110 4x5

single leg broad jump
5x3 each leg

back extensions
+40kg 4x10

Medium Incline dumbbell bench
50's 2x15

Seated cable row
14 plates 3x10

leg curls
4x8

Done. Then an hour of touch rugby later on.
unit94Icon...29-10-2017 @ 21:55 
Avatar
what is everyone's fran time?
Member 3986, 8929 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
28.10.17

Warmed up

log strict one clean
75
75
95
115 3x6

farmers
something
107
127 5x20m (was on my own so couldnt time but 3 out of 5 felt fairly quick)

Zercher yoke carry
160x20m
160x60m (PB)
160x60m
No chalk made this very slippery

Done.
unit94Icon...30-10-2017 @ 17:39 
Avatar
what is everyone's fran time?
Member 3986, 8929 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
30.10.17

Warmed up

Snatch
40
60
80x3
92 3x3

Push press
60
100
115 2x5
115x10

Fondry deadlift
100
150
Straps
200 4x3/3

Depth jumps
5x3

Pull ups
Bw 3x11

Face pulls
3x15

Cable external/internal rotation
3x10/10

Aleknas
25's 3x11

Concept 2
2k 6:56.6 (1.1 second PB, kept it fairly easy so happy with that, stroke rate was a bit high as well)

Done.
unit94Icon...31-10-2017 @ 23:37 
Avatar
what is everyone's fran time?
Member 3986, 8929 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
31.10.17

Warmed up

squat
60
100
140
170 4x5

strict press 1.5 reps
60
97.5 4x4/4

Broad jumps
5x3 14 over 8 feet

Safety bar reverse lunges
80 4x5 each leg

Safety bar good mornings
135 4x6

Bent over row
112.5 3x10

dumbbell bench
55's 3x12

lat pulldowns
4x10

Done.
unit94Icon...02-11-2017 @ 00:13 
Avatar
what is everyone's fran time?
Member 3986, 8929 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
1.11.17

Session 1

Warmed up

snatch
40
60
80x3
92 3x3

cleans
60
100
120
134 3x3

front squat
135 4x5

bench press
60
100
125 2x5
125x10

single leg box jumps
5x3 each leg

strict toes to bar
3x10

Done.

Session 2

SLDL
60
100
140
straps
180
200 4x5

single leg leg press
220 3x12 each leg

box jumps
5x3

cuban press
5's 3x10

Zercher holds
100
170 3x40 seconds

Done.
unit94Icon...02-11-2017 @ 16:49 
Avatar
what is everyone's fran time?
Member 3986, 8929 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
2.11.17

Warmed up

Power clean
60
100
125 4x3

Deadlift
120
170
Straps
210 14x2 (changed my set up so just trying to drill it)

Pull ups
Bodyweightx6
+10 3x7

IYTWs
2's 4x5 each letter

Quad circuit
70 squat
70 trap bar dead
30 split squat
10 of each, 9 of each etc
5 min amrap
Finished the round of 6
122 reps (12 rep PB)

Done.

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