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Ermm here goes

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93hopkinsonrIcon...01-02-2018 @ 11:51 
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Mr.Potato deadlift
Member 2675, 3198 posts
SQ 285, BP 180, DL 300
765.0 kgs @ 100kgs UnEq
Well done Unit. Hope you get a spot at Worlds
unit94Icon...01-02-2018 @ 19:11 
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what is everyone's fran time?
Member 3986, 8951 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
Thanks a lot guys!

1.2.18

Didnt train but was playing table tennis at the gym and ended up jumping on the judo mats, finished with a PB of 57 inches which was a nice surprise! With a run up that is
unit94Icon...04-02-2018 @ 22:51 
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what is everyone's fran time?
Member 3986, 8951 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
4.2.18

First one back

warmed up

snatch
60 4x3

power clean power jerk
100 4x2

squat
140 3x5

pull ups
bw 3x8

Stretching

Done.
unit94Icon...06-02-2018 @ 00:09 
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what is everyone's fran time?
Member 3986, 8951 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
5.2.18

Warmed up

hang snatch
60 4x3

strict press
60 3x10

lots of handstands

some L sits to handstands, got one really good one

Cable curl/pushdowns supersets
5x15/15

spin bike
10 minutes 4.9km gear 11 (0.5km PB. Was trying to beat 4.4 but got to 4k at 8:30 and went for 5, ill get it next time)

Done.
unit94Icon...07-02-2018 @ 00:09 
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what is everyone's fran time?
Member 3986, 8951 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
6.2.18

Warmed up

power jerk
105 4x3

deadlift
140 3x5

Seated box jumps hands on hips
5x3

muscle up trx practice
lots of sets of 5

bench press
100x10 drop 80x15 drop 60x20
60x30
60x30

flys
15's x10 drop 10's x10 3 sets

IYTWs
2.5's 4x5 each letter

Done.
unit94Icon...07-02-2018 @ 23:52 
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what is everyone's fran time?
Member 3986, 8951 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
7.2.18

Warmed up

hang snatch
65 4x3

push press
95 3x5

front squat
130 3x5

bent over rows snatch grip
90 3x8

depth jumps
3x3

Klokov press
40 3x8

hanging leg raises
Bw 3x8 (can now get my feet to the bar with straight legs which is nice!)

Done.
unit94Icon...08-02-2018 @ 19:40 
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what is everyone's fran time?
Member 3986, 8951 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
8.2.18

Warmed up

Power clean
95 4x3

Strict press
80 3x6

Sumo deadlift
140 3x5

Single leg seated box jumps
3x2 each leg (well these are hard!)

Pull ups trying to hold a hollow position for all the reps
Bw 3x5 (2nd set was L-sit)

Handstand press ups
Bw 5x5

Cuban press
5's 3x10

Done.
unit94Icon...09-02-2018 @ 16:50 
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what is everyone's fran time?
Member 3986, 8951 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
9.2.18

Warmed up

Snatch
60x3
70 3x3

Squat
140 3x5

Single leg box jump
3x3 each leg

Incline dumbbell bench
35's 3x12

Face pulls
3x15

Arms quad sets
3 sets for the pumpz

Done.
unit94Icon...12-02-2018 @ 00:28 
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what is everyone's fran time?
Member 3986, 8951 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
11.2.18

Loads of mobility work

getting much more flexible

done.
unit94Icon...12-02-2018 @ 23:20 
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what is everyone's fran time?
Member 3986, 8951 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
12.2.18

Warmed up

snatch + snatch balance
40
60
70 3x2+2

power clean power jerk
100 3x2

Front squat
130 3x5

pull ups holding hollow position
bw 3x5

got challenged to table tennis so answered the challenge, lost 4-0 very annoyingly

Spin bike
gear 11 10 minutes
5.1km (0.2k PB, pleased to break 5!)

Done.
unit94Icon...14-02-2018 @ 00:25 
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what is everyone's fran time?
Member 3986, 8951 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
13.2.18

Warmed up

power jerk
120 2x3

deadlift
straps
220 2x3

bench
140x5
140 2x3

seated box jumps
5x3

muscle up TRX practice
4x5

Cuban press
5's 3x10

Done.
unit94Icon...14-02-2018 @ 23:49 
Avatar
what is everyone's fran time?
Member 3986, 8951 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
14.2.18

warmed up

snatch
80 3x3

push press
100 1x5
100x10

hanging leg raises
3x8

snatch grip rows
100 3x8

Depth jumps
5x3

handstand press ups
bw 3x10

Done.
unit94Icon...16-02-2018 @ 00:33 
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what is everyone's fran time?
Member 3986, 8951 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
15.2.18

Warmed up

power clean
110 2x3

sumo deadlift
190 2x5

pull ups hollow position
bw 2x5
+8kgx5

Strict press
90kg 2x6, 1x8

Wod
21-15-9 50kg thruster,hspu
got halfway through 15 hspus and triceps just died, thrusters really fatigued me. Ill work on that

done.
unit94Icon...16-02-2018 @ 15:41 
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what is everyone's fran time?
Member 3986, 8951 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
16.2.18

Warmed up

Snatch + snatch balance
40
60
80 2+2
90 2+1
100 1+ death (dropped it on me!)

Pause squat
100
140
170x3
200x1

Box jumps
5x3

Incline dumbbell bench
40's 3x12

Cuban press
5's 3x10

Arms supersets
Lots x lots

Done.
unit94Icon...18-02-2018 @ 00:53 
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what is everyone's fran time?
Member 3986, 8951 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
17.2.18

Warmed up

One arm dumbbell
58 xlots both arms

keg carry to sled drag
102 keg 20m all sets
145kg 1st set
185kg 2nd set
230kg 3rd set
290kg got about 5m then dropped to 185kg 4th set

Done.

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