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unit94 | ... | 04-11-2017 @ 23:41 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 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. | ||
unit94 | ... | 04-11-2017 @ 23:42 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 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. | ||
unit94 | ... | 06-11-2017 @ 23:54 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 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. | ||
unit94 | ... | 07-11-2017 @ 23:26 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 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. | ||
unit94 | ... | 10-11-2017 @ 13:03 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 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. | ||
unit94 | ... | 10-11-2017 @ 13:07 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 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. | ||
unit94 | ... | 12-11-2017 @ 00:20 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 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. | ||
unit94 | ... | 12-11-2017 @ 00:29 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 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. | ||
unit94 | ... | 12-11-2017 @ 23:34 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 12.11.17 Just went in gor an hour of mobility stuff lots of rolling, glute activation stuff and stretching. | ||
unit94 | ... | 13-11-2017 @ 23:41 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 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. | ||
unit94 | ... | 15-11-2017 @ 00:27 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 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 | ||
unit94 | ... | 16-11-2017 @ 00:09 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Post Edited: 16.11.2017 @ 10:07 AM by unit94 15.11.17Warmed 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 | ||
Wiegieboard | ... | 16-11-2017 @ 08:23 | |
as crimson as my last victims underclothing..... Member 899, 11324 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | Gratz on the dumbell pbs | ||
unit94 | ... | 17-11-2017 @ 11:25 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 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. | ||
unit94 | ... | 17-11-2017 @ 19:04 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 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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