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AMac
Age --- , BW 220
Join Date: 2013-11-10.
Following: 9.
Insert Post:
Your are on Tuesday 22, May 2018
-- Bodyweight: 220
Warmup:
dynamic WU
90/90
groiners
cossacks
T-spine mobility
LAX ball OH stretch

VOLUME REPS SETS BEST EFF BEST INT
10692.4 22 3 688.95 688.95
~178.9 175 x 2 x 1 EFF 57% INT 56%
0.7 ~279.75 225 x 10 x 2 EFF 90% INT 72%


VOLUME REPS SETS BEST EFF BEST INT
7936.65 20 2 505 505
1 ~223.8 180 x 10 x 2 EFF 98% INT 79%


Yoke Carry 20m + 5 Anderson Yoke Squats: 3 sets w/ 425

Sandbag Squats & 200m Sled Sprint & Sandbag Carry: 1 set, 150x25 reps, 2 plate prowler, 150x60m

Rear-Delt Raises & Barbell Bicep Curls 6min EMOM of 5 reps: 40 and 95
Posts on May 22nd