wait...
? bigcountry
Age --- , BW 123.9
Join Date: 2015-03-10.
Following: 6.
Insert Post:
Your are on Thursday 07, Dec 2017
-- Bodyweight: 124.8
Warm-up
• Reverse Tabata Air Bike

3 rounds:
• 10 m Walking Lunges
• 10 Dumbbell Thrusters 20/10#

VOLUME REPS SETS BEST EFF BEST INT
225 30 3 149.8 120.5
0.3 ~9.3 7.5 x 10 x 3 EFF 6% INT 6%


VOLUME REPS SETS BEST EFF BEST INT
225 30 3 15.55 12.5
0.8 ~9.3 7.5 x 10 x 3 EFF 60% INT 60%


3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Strength
For max rounds completed:
• Death by Clean & Jerk 155/105#

VOLUME REPS SETS BEST EFF BEST INT
2520 36 8 110 110
70 x 1 x 1 EFF 64% INT 64%
0.1 ~71.55 70 x 2 x 1 EFF 65% INT 64%
0.1 ~73.2 70 x 3 x 1 EFF 67% INT 64%
0.1 ~74.9 70 x 4 x 1 EFF 68% INT 64%
0.1 ~76.65 70 x 5 x 1 EFF 70% INT 64%
0.2 ~78.55 70 x 6 x 1 EFF 71% INT 64%
0.2 ~80.5 70 x 7 x 1 EFF 73% INT 64%
0.2 ~82.55 PR 70 x 8 x 1 EFF 75% INT 64%


Perform 1 rep in the first minute, 2 reps in the second minute, 3 reps in the third minute, etc. until you can no longer complete the number of reps in the minute. Score is the last full round completed.

Conditioning
“Coffland”
• Hang from a pull-up bar for 6 minutes

Each time you drop from the bar, perform:
• 800 m Run
• 30 Push-ups

Scaled Coffland

Hang - 4min

Row
300m x 4

VOLUME REPS SETS BEST EFF BEST INT
0 80 4 154.65 127.2
~0 0 x 20 x 4 EFF --- INT ---
Posts on December 07th