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AMac
Age --- , BW 242
Join Date: 2013-11-10.
Following: 9.
Insert Post:
Your are on Tuesday 09, Oct 2018
-- Bodyweight: 242
Warmup:
Lisa band stretch
dynamic WU
90/90
groiners
cossacks
Kirstin T-spine drill
T-spine mobility
hip scouring

2 rounds:
6 bottoms up unilateral half kneeling KB press (16)
10m lateral band walk
10 glute bridge w/ band (3sec hold)

VOLUME REPS SETS BEST EFF BEST INT
7429.6 22 6 418.9 418.9
125 x 1 x 1 EFF 66% INT 66%
145 x 1 x 1 EFF 76% INT 76%
1.1 ~169.75 155 x 5 x 4 EFF 89% INT 82%
↑ paused, last rep of last set hard, rest of sets pretty solid


VOLUME REPS SETS BEST EFF BEST INT
9876.7 22 4 575 505
175 x 1 x 1 EFF 67% INT 76%
1.9 ~235.75 205 x 7 x 3 EFF 90% INT 89%
↑ w/ band around knee


VOLUME REPS SETS BEST EFF BEST INT
3300 20 4 176.9 155
2+ ~169.75 155 x 5 x 1 EFF 96% INT 100%
2+ ~180.7 165 x 5 x 1 EFF PR% INT PR%
2+ ~186.2 PR 170 x 5 x 2 EFF PR% INT PR%
Posts on October 09th