Ermm here goes
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| unit94 |  | ... | 02-08-2018 @ 19:09 |
 what is everyone's fran time? Member 3986, 10446 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 1.8.18 Warmed up Yates row 150x8 170x8 190x8 Lat pulldowns 3x12 seated cable row wide grip 3x12 Incline shrugs on bench 40's 3x15 Lat pulldowns wide grip 3x15 Straight arm pulldowns 3x15 +a dropset Hammer curls 30's 3x8 each arm One arm preacher curls 12.5's 3x12 Done. | ||
| unit94 | | ... | 02-08-2018 @ 19:52 |
what is everyone's fran time? Member 3986, 10446 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 2.8.18 Warmed up deadlift 60 100 140 180 220 4x3 260x1 (this new set up feels good, slow off the floor for now but lockout power is there) Box jumps 5x3 Pull ups bw 3x8 V squat wide stance 230 3x8 Hip thrusts 240 3x8 (no back pain at all which is lovely) Core circuit Done. | ||
| unit94 |  | ... | 03-08-2018 @ 00:55 |
what is everyone's fran time? Member 3986, 10446 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | KevC86 said: Best thing I've read in ages. Go get it chief! Feel a bit like the forgotten man at the moment, I need to sort my s**t out | ||
| unit94 | | ... | 04-08-2018 @ 09:59 |
what is everyone's fran time? Member 3986, 10446 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 3.8.18 Warned up Strict press 60 85 3x10 60s rest Seated dumbbell press 50's 3x8 Bradford press 60 3x10 Lateral raises 15's 3x15 Scarecrows 3x15 Done. | ||
| unit94 | | ... | 04-08-2018 @ 16:26 |
what is everyone's fran time? Member 3986, 10446 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 4.8.18 Warmed up Axle power clean push press 60 90 110 125x4 fail 5 (grip went for the clean) Thumbless axle hold 125 2x20s Farmers 67 87 122 5x20m 9.0 8.5 7.9 8.3 8.1 Exergenie truck pull 4 sets Up to 3 revs all very easy Done. | ||
| unit94 | | ... | 07-08-2018 @ 11:51 |
what is everyone's fran time? Member 3986, 10446 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 6.8.18 Squat 60 100 150 190 3x10 60s rest Rdls 140 180 3x8 Ghrs Bw 3x8 Leg press 200 3x20 Single leg back extensions Bw x15, 12,10 Done. | ||
| unit94 | | ... | 07-08-2018 @ 16:00 |
what is everyone's fran time? Member 3986, 10446 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 7.8.18 Warmed up Bench press 60 100 120 140 120x20 (rep PB) Incline dumbbells 40's x20 Drop 30's x10 Drop 20'sx12 Incline Flys superset crossovers 3x15/15 dropset on last set Tricep pushdowns 1x15 2x dropsets Overhead extensions 3x12 with a dropset Done. | ||
| unit94 | | ... | 08-08-2018 @ 22:58 |
what is everyone's fran time? Member 3986, 10446 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 8.8.18 Warmed up snatch 80 3x3 clean and jerk 120x2 125 2x2 Med ball push press throw into slam 15 5x3/3 Trx fallouts bw 3x10 Reverse ring flys bw 3x15 Done. Session 2 Yates row 150x8 200x5 lat pulldowns 3x12 seated cable row 3x12 Incline dumbbell shrugs 40's 3x15 Wide grip lat pulldowns 3x15 Straight arm lat pulldowns 3x15 with a dropset ez curls 72 2x10 Reverse preacher curls 32 2x10 Cable curls dropset Done. | ||
| unit94 | | ... | 09-08-2018 @ 21:01 |
what is everyone's fran time? Member 3986, 10446 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 9.8.18 Warmed up Deadlift 60 100 140 Straps 180 220 4x3 260x1 (same speed as last week) 260x1 (a little faster) Box jumps 5x3 Pause Squat 130 3x3 Hip thrusts 260 3x8 (these are feeling easier and easier) Wod: Fran 4:53 (just died on this, 40 seconds off my best, I think all the back work yesterday and the lack of conditioning recently did the trick! This shall be revisited soon and I'll go under 4 minutes) Done. | ||
| unit94 | | ... | 11-08-2018 @ 10:00 |
what is everyone's fran time? Member 3986, 10446 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 10.8.18 Warmed up Strict press 60 80 100x13 120x1 130x1 140x1 (beltless PB, happy to hit that after all the reps) Bradford press 60 3x10 Lateral raises 2x15 1 big dropset Face pulls Incline bench 2x20 1 ridiculous dropset Done. | ||
| unit94 | | ... | 11-08-2018 @ 23:19 |
what is everyone's fran time? Member 3986, 10446 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 11.8.18 Warmed up Axle power clean push press 60 80 100 115 125x5 (rep PB) Thumbless axle hold 115 30 secs Yoke beltless 150 200 250 280 4x20m 8.8 8.2 8.4 7.0 (nailed this one, got the cobwebs off) Zercher squats on yoke 150 2x5 150x10 Done. | ||
| unit94 | | ... | 12-08-2018 @ 22:48 |
what is everyone's fran time? Member 3986, 10446 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 12.8.18 Warmed up med ball chest throws 6kg x5 med ball overhead throws 10kg x5 under arm throw and sprint 6kg x5 Chest throws 6kg x5 rotational throws 10kg 2x8 each side Sprints 5x10m 5x20m Hill sprints 4x30m Loads of mobility Done. | ||
| unit94 | | ... | 13-08-2018 @ 22:25 |
what is everyone's fran time? Member 3986, 10446 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 12.8.18 Warmed up Power snatch 40 60 80 4x3 Push press 60 90 110 5x5 Deadlift 110 150 180 4x5 Seated box jumps 5x3 Pull ups Bw 3x8 Aleknas 15's 3x10 Adjustable gripper Forgot what resistance but 3x7 reps with a 10 second hold on the last one Done. Then in the evening did an hour of yoga. | ||
| unit94 | | ... | 15-08-2018 @ 22:31 |
what is everyone's fran time? Member 3986, 10446 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Forgot to update 14.8.15 Power clean 105 4x3 front squat 130 5x5 strict press 90 5x5 RDL 140 3x8 bent over row 100 3x10 paused box jumps 5x3 toes to bar strict bw 3x8 Done. | ||
| unit94 | | ... | 15-08-2018 @ 22:33 |
what is everyone's fran time? Member 3986, 10446 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 15.8.18 Birthday gains Session 1 Power clean and jerk 105 4x2 17 inch deadlift 200 4x5 bench feet up 120 4x5 1x10 Box jumps 5x3 Session 2 Klokov press 60 5x5 split squat jumps 60 3x5 each leg pull ups bw 3x8 incline dumbbell rows 40's 3x10 Single leg back extensions 10kg 3x10 each leg Mad core thing 3 sets Done. | ||
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