wait...
? bigcountry
Age --- , BW 123.9
Join Date: 2015-03-10.
Following: 6.
Insert Post:
Your are on Friday 13, Oct 2017
-- Bodyweight: 125
Warm-up
• 300 m Row

2 rounds:
• 10 PVC Passthroughs
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Overhead Squats

2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Strength
10 min E2MOM:
• 5-4-3-2-1 Hang Snatch
From 0:00-2:00 complete 5 Hang Snatch (power or squat). Increase weight. From 2:00-4:00 complete 4 Hang Snatch (power or squat). Increase weight and continue pattern.

DELETE RENAME Records (PRs) # Hang Power Snatch
VOLUME REPS SETS BEST EFF BEST INT
800 15 5 41.8 40
2+ ~43.8 PR 40 x 5 x 1 EFF PR% INT 100%
2+ ~53.5 PR 50 x 4 x 1 EFF PR% INT PR%
2+ ~62.75 PR 60 x 3 x 1 EFF PR% INT PR%
2 ~71.55 PR 70 x 2 x 1 EFF PR% INT PR%
PR 80 x 1 x 1 EFF PR% INT PR%


Core
6 rounds:
• 20 sec MedBall Russian Twists
• 10 sec Rest
• 20 sec Hollow Body Hold
• 10 sec Rest

Conditioning
16 min AMRAP:
• 8 Overhead Lunges 115/75#
• 8 Bar Facing Burpees
• 8 Power Snatches 115/75#
• 8 Bar Facing Burpees

DELETE RENAME Records (PRs) # Barbell OH Lunge
VOLUME REPS SETS BEST EFF BEST INT
1600 40 5 --- ---
~47.2 PR 40 x 8 x 5 EFF --- INT ---


DELETE RENAME Records (PRs) # Burpees over bar
VOLUME REPS SETS BEST EFF BEST INT
0 80 10 148.75 122.9
~0 0 x 8 x 10 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
1600 40 5 54.75 50
2 ~47.2 PR 40 x 8 x 5 EFF 86% INT 80%
Posts on October 13th