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unit94Icon...04-11-2017 @ 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
Forgot to update yesterday!

3.11.17

Warmed up

power jerk
130 4x3

pause squat
150 4x5

incline bench
115 2x5
115x10

single leg broad jumps
5x3 each leg

incline dumbbell bench
55's 3x10

Seated cable row
3x10

Done.
unit94Icon...04-11-2017 @ 23:42 
Avatar
what is everyone's fran time?
Member 3986, 8929 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
4.11.17

Warmed up

Log strict one clean
75
75
95
110
120 3x6

yoke
320x20 9.1
320x20 9.0
320x20 8.7
320x20 8.5

Xercher carry
170x20m
170x60m
170x60m

Done.
unit94Icon...06-11-2017 @ 23:54 
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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
6.11.17

Warmed up

snatch
40
60
80 4x3 (changed technique so kept it super light)

push press
60
100
120 2x5
120x10

Fondry deadlift
120
170
straps
210 4x3/3

depth jumps
5x3

pull ups
bw 3x11

face pulls
3x15

external/internal rotations
3x10/10

Done.
unit94Icon...07-11-2017 @ 23:26 
Avatar
what is everyone's fran time?
Member 3986, 8929 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
7.11.17

Warmed up

squat
60
100
140
180 4x5

strict press 1.5 reps
60
100 4x4/4

broad jumps
5x3 5@8foot 2

SSB reverse lunges
85 4x5 each leg

SSB good mornings
80
140 4x6

Dumbbell bench
55's 3x15 (rep PB)

Lat pulldowns
3x10

Concept 2
2k (abandoned 5k attempt, wasnt feeling great so left it)

Done.
unit94Icon...10-11-2017 @ 13:03 
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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
Swear if updated my log, right

8.11.17

Snatch
83 4x3

Cleans 137.5 3x3

Front squat
140 4x5

Single leg depth jumps
5x3 each leg

Bench
130 2x5
130x10

Strict toes to bar
3x11

Done.

Session 2

SLDL touch n go
210 4x5

Step ups
70 4x5 each leg

Bent over row
115 3x10

Box jumps
5x3

Cuban press
5's 3x10

Zercher holds
180x40 seconds (PB)
180x60 seconds (PB)

Done.
unit94Icon...10-11-2017 @ 13:07 
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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
9.11.17

Power clean
128 3x3

Deadlift
Straps
220 5x2

Single leg box jumps
5x3 each leg

Single leg leg press
220 3x15 each leg

Pull ups
Bw x6
+10 3x8

IYTWs
4x5 each letter

Curls
65x10

Done.
unit94Icon...12-11-2017 @ 00:20 
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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
Forgot again!!

10.11.17

warmed up

power jerk
130
150
170x1
182.5xfail (bit of a shock after nothing heavy overhead for a while)

pause squat
155 4x5

incline bench
120 2x5
120x10

back extensions
+45 4x10

Single leg broad jumps
5x3 each leg

incline dumbbells
55's 3x12

Seated cable row
3x10 12 plates

leg curl
3x8

Done.
unit94Icon...12-11-2017 @ 00:29 
Avatar
what is everyone's fran time?
Member 3986, 8929 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
11.11.17

Warmed up

Log strict one clean
7
75
95
115
125x6
125x8 (rep PB)
125x3 push press

Farmers
107
137x20 didnt time
137x20 8.7s
137x20 7.9s (PB)
137x20 7.7s (PB)

Yoke zercher carry
120
180x80m (PB)
180x60m

Done.
unit94Icon...12-11-2017 @ 23:34 
Avatar
what is everyone's fran time?
Member 3986, 8929 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
12.11.17

Just went in gor an hour of mobility stuff

lots of rolling, glute activation stuff and stretching.
unit94Icon...13-11-2017 @ 23:41 
Avatar
what is everyone's fran time?
Member 3986, 8929 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
13.11.17

Warmed up

snatch
40
60
80x3
86 3x3

push press
60
100
125 2x5
125x10

Fondry deadlift
120
170
straps
220 4x3/3

depth jumps
5x3 (did a few sets with hands on hips, so much harder!)

Pull ups
bw 2x12
bwx9

aleknas
10's
25's 3x12

fat gripz extreme dumbbell deadlift
50 3x5 each hand

face pulls
3x15

interna;/external rotations
3x10 each arm of each

Done.
unit94Icon...15-11-2017 @ 00:27 
Avatar
what is everyone's fran time?
Member 3986, 8929 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
14.11.17

Warmed up

Squat
60
100
140
180
190 4x5

strict press 1.5 reps
70
102.5 4x4/4

broad jumps
5x3 (7 were over 8'2)

ssb reverse lunges
90 4x5 each leg

Ssb good mornings
90
145 4x6

dumbbell bench
30's
60's x12 (rep PB)
60'sx15 (rep PB)
60's x12

Lat pulldowns
3x10

pad work boxing

Bag work kickboxing

Done. Feeling good at the minute
unit94Icon...16-11-2017 @ 00:09 
Avatar
what is everyone's fran time?
Member 3986, 8929 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
Post Edited: 16.11.2017 @ 10:07 AM by unit94
15.11.17

Warmed up

snatch
40
60
80x3
90 3x3

cleans
80
110
142 3x2

front squat
145 4x5

box jumps
5x3

bench
70
110
135 2x5
135x10

SLDL
straps
215 4x5

zercher holds
120
190 2x60 seconds (those werent easy. PB)

Done. Just 1 session today as I was super sore
WiegieboardIcon...16-11-2017 @ 08:23 
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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
Gratz on the dumbell pbs
unit94Icon...17-11-2017 @ 11:25 
Avatar
what is everyone's fran time?
Member 3986, 8929 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
Thanks Neil!

Yesterdays

16.11.17

warmed up

power clean
60
100
120
132 4x3

deadlift
120
170
straps
210
belt
230 5x2

single leg box jumps
5x3 each leg

single leg leg press
250 3x12 each leg

pull ups
bwx5
+15 3x5

bent over row
115 3x10

cuban press
5's 3x10

Quad circuit of doom
squat 70kg
trap bar dead 75kg
db split squat 30kg
10 squat, 10 dead, 10 split squat, 9 squat 9 dead 10 split squat, 8,8,8 etc
Finished the squat and dead on the round of 5 so 132 total reps (10 rep PB)

Done.
unit94Icon...17-11-2017 @ 19:04 
Avatar
what is everyone's fran time?
Member 3986, 8929 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
17.11.17

Warmed up

Power jerk
60
100
120
140 4x2

Pause squat
60
100
140
180
210x1
220x1 (left it there as legs were feeling a bit dead)

Incline bench
60
100
125 2x5
125x10

Back extension
+50 3x10

Seated cable row
3x10

Leg curls
3x8

Done.

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