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Anthonyqkj
Age 29 , BW 185
Join Date: 2017-09-17.
Following: 21.
Insert Post:
Your are on Thursday 14, Dec 2017
-- Bodyweight: 216
Warmup
Mobility cycle
Barbell cycle (no squats)

DELETE RENAME Records (PRs) # Snatch + Three Overhead Squats
VOLUME REPS SETS BEST EFF BEST INT
200 2 2 125 125
95 x 1 x 1 EFF 76% INT 76%
0.1 105 x 1 x 1 EFF 84% INT 84%

DELETE RENAME Records (PRs) # Snatch segment pull (3 position) + snatch
VOLUME REPS SETS BEST EFF BEST INT
117.55 115
1 115 x 1 x 1 EFF 98% INT 100%

VOLUME REPS SETS BEST EFF BEST INT
920 7 5 145 145
0.1 125 x 1 x 2 EFF 86% INT 86%
1 ~146.35 PR 140 x 3 x 1 EFF PR% INT 97%
0.1 125 x 1 x 2 EFF 86% INT 86%

VOLUME REPS SETS BEST EFF BEST INT
495 3 1 165.8 155
2+ ~172.5 PR 165 x 3 x 1 EFF PR% INT PR%

DELETE RENAME Records (PRs) # Hanging leg raise (to parallel)
VOLUME REPS SETS BEST EFF BEST INT
6480 30 3 268.55 216
2+ ~268.55 PR BW x 12 x 1 EFF 100% INT 100%
2+ ~268.55 BW x 10 x 1 EFF 100% INT 100%
2+ ~254.75 BW x 8 x 1 EFF 95% INT 100%

VOLUME REPS SETS BEST EFF BEST INT
6480 30 3 --- ---
~268.55 PR BW x 12 x 1 EFF --- INT ---
~268.55 BW x 10 x 1 EFF --- INT ---
~254.75 BW x 8 x 1 EFF --- INT ---


Pw stretching
back - shoulders
Posts on December 14th