wait...
? bigcountry
Age --- , BW 124.2
Join Date: 2015-03-10.
Following: 6.
Insert Post:
Your are on Thursday 21, Sep 2017
-- Bodyweight: 122.5
Warm-up
• 200 Single Unders

2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 60 sec Thoracic Spine BB Stretch

3 rounds:
• 7 Jumping Jacks
• 7 Mountain Climbers

Strength
5 min EMOM:
• 5 Close-Grip Bench Press
DELETE RENAME Records (PRs) # Close Grip Bench Press
VOLUME REPS SETS BEST EFF BEST INT
1500 25 5 144.5 130.5
0.5 ~65.7 60 x 5 x 5 EFF 45% INT 46%


• 5 Bent-over Barbell Row
DELETE RENAME Records (PRs) # Bent Over Barbell Row
VOLUME REPS SETS BEST EFF BEST INT
1500 25 5 176.9 150
0.4 ~65.7 60 x 5 x 5 EFF 37% INT 40%


5 min EMOM:
• 5 Strict Pull-ups
VOLUME REPS SETS BEST EFF BEST INT
3062.5 25 5 --- ---
~134.15 PR BW x 5 x 5 EFF --- INT ---


• 5 Strict Dips
VOLUME REPS SETS BEST EFF BEST INT
3062.5 25 5 169.1 136
2+ ~134.15 BW x 5 x 5 EFF 79% INT 90%


Deload session: keep weight moderately light.

Core
3 rounds:
• 20 Bicycle Sit-ups
• 10 Evil Wheels

Conditioning
12 min AMRAP: - 11 Rounds
• 3 Hang Power Snatches 95/65#
• 6 Hang Power Cleans 95/65#
• 9 Box Jump Overs 24/20”

DELETE RENAME Records (PRs) # Hang Power Snatch
VOLUME REPS SETS BEST EFF BEST INT
1320 33 11 --- ---
~41.8 PR 40 x 3 x 11 EFF --- INT ---


DELETE RENAME Records (PRs) # Hang Power Clean
VOLUME REPS SETS BEST EFF BEST INT
2640 66 11 --- ---
~44.9 PR 40 x 6 x 11 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
12127.5 99 11 160.4 129
2+ ~148.3 BW x 9 x 11 EFF 92% INT 95%
↑ 20in


Pushjerk.com Wednesday 20/9/2017
Posts on September 21st