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Ermm here goes

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KevC86Icon...07-06-2018 @ 05:58 
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Member 5141, 4186 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
unit94 said:Today

Gymnastics class 75 minutes
all sorts of stuff, I'm dead now!


I will pay for a video of this my friend.

Condolences for Sunday.
unit94Icon...07-06-2018 @ 18:34 
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what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
Haha I wont be going for a couple months because I'm running a pl course but I'll get a vid when I go back, thanks Kev

7.6.18

Just did loads of mobility work and overhead squats and sots press

Lots of handstands and then some hip mobility drills with the hurdles

Did some dish holds as well
unit94Icon...09-06-2018 @ 00:38 
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what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
8.6.18

Bench
100 x15,20,15

ez curls

pushdowns

loads of handstands

done.
unit94Icon...11-06-2018 @ 17:24 
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what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
11.6.18

Warmed up

Squat
60
100
150x8

Deadlift arched back
60
110
160 2x5

Reverse lunge to step up
10's 3x10

Leg raises
3x10

Circuit
Leg curl slides x10
Hollow hold 30 secs
Sl glute bridges x10 each
Plank 30 secs
2 rounds

Done.
unit94Icon...13-06-2018 @ 10:45 
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what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
12.6.18

Warned up

Overhead Squat
40
60
80
100x6

Bench
120x10

Dish holds
10kg plates 2x30s

Lateral lunge
20 3x5 each leg

Agility drills
10 sets

Done.
NimbleIcon...14-06-2018 @ 03:45 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
unit94 said:11.6.18
Deadlift arched back
60
110
160 2x5


Interesting.. What does this look like? What's the idea behind it?
unit94Icon...14-06-2018 @ 13:31 
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what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
I'm changing my pull, it's just a standard textbook form Deadlift with an arched t spine instead of my normal slightly rounded Deadlift
unit94Icon...14-06-2018 @ 13:33 
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what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
13.6.18

Warmed up

Snatch
60 3x5

Sots press
40 2x5
45x5

Deadlift
200x3
200x1

Pull ups Hollow
3x6

Handstand holds against wall
2x30s

Done.
unit94Icon...16-06-2018 @ 10:19 
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what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
Forgot to update

14.6.18

Snatch balance
120x1 (PB 20kg)

15.6.18

Pulled an old double decker bus twice

Done. Will update properly from now haha
unit94Icon...17-06-2018 @ 00:01 
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what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
16.6.18

Warmed up

Btn strict
40
60
80
100x5 (possible rep PB)
60x10

Front rack reverse lunges
60 3x5 each leg

Pull ups
bw 3x8

Hanging leg raises
3x10

45 minutes of yoga which was really nice

Done.
unit94Icon...17-06-2018 @ 22:21 
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what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
17.6.18

Power clean
60
100
120
130 3x2

Loads and loads of jumps

Loads of mobility

Done.
unit94Icon...18-06-2018 @ 23:20 
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what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
18.6.18

Warmed up

Power jerk
110 3x3

Deadlift
straps
210 3x3

Handstand holds
4x3

Hanging leg raises
3x10

IYTWs
2.5's 2x5 each letter

Core circuit 10 minutes

Done.
unit94Icon...19-06-2018 @ 23:13 
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what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
19.6.18

Warmed up

Overhead squat
60
80
100
120x4 (rep PB)

Front squat
120
150x10

Bench press
60
100
130 2x10

Lateral lunges
30 3x5 each leg

Dish holds
10kg plates 2x30 seconds

Agility drills
10 sets

Done.
unit94Icon...20-06-2018 @ 21:32 
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what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
20.6.18

Session 1

Squat
180x8

Strict press
80 2x10

Pull ups
Bw 3x8

Sl rdl
60 3x8 each leg (these are tough)

Med ball slams
10 4x3

Handstand holds
4x3

Done.

Session 2

Snatch
80 3x3

Snatch balance
100x3

Sots press
50x5
60x3

Aleknas
20's 3x10

Pistols assisted
3x5 each leg

IYTWs
4kg'3 3x5 each letter

Done.
unit94Icon...22-06-2018 @ 00:27 
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what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
21.6.18

Warmed up

Deadlift
220 many singles
220x5 sorted my tech now

Clean and jerk
120 3x2

Pull ups
bw 3x8

Cuban press
6kg's 3x10

Hip thrusts
120 3x8

Done.

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