wait...
? bigcountry
Age --- , BW 125.6
Join Date: 2015-03-10.
Following: 6.
Insert Post:
Your are on Tuesday 12, Dec 2017
-- Bodyweight: 123.9
Warm-up
⢠20 cal Air Bike

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

2 rounds:
⢠30 sec Couch Stretch Right
⢠30 sec Couch Stretch Left
⢠30 sec Pigeon Pose Right
⢠30 sec Pigeon Pose Left
⢠30 sec Pike Stretch
⢠30 sec Straddle Stretch

Strength
Clean & Jerk
⢠3 sets of 3 reps, work up to 80% of 1RM

VOLUME REPS SETS BEST EFF BEST INT
780 12 4 110 110
~20.9 20 x 3 x 1 EFF 19% INT 18%
0.1 ~73.2 70 x 3 x 1 EFF 67% INT 64%
0.1 ~83.65 80 x 3 x 1 EFF 76% INT 73%
0.2 ~94.1 PR 90 x 3 x 1 EFF 86% INT 82%


Front Squats
⢠3 sets of 3 reps, work up to 80% of 1RM

VOLUME REPS SETS BEST EFF BEST INT
990 9 3 174.05 160
0.1 ~104.55 100 x 3 x 1 EFF 60% INT 63%
0.1 ~115 110 x 3 x 1 EFF 66% INT 69%
0.1 ~125.45 120 x 3 x 1 EFF 72% INT 75%


Core
3 rounds:
⢠20 sec Lying Leg Raises
⢠20 sec Rest
⢠20 sec Plank on Elbows
⢠20 sec Rest
⢠20 sec Hollow Rocks
⢠20 sec Rest

Conditioning
21-15-9 reps for time:
⢠Power Snatch *
⢠Handstand Push-ups

*Round of 21: 95/65#
*Round of 15: 115/75#
*Round of 9: 135/85#

VOLUME REPS SETS BEST EFF BEST INT
2130 45 4 61.35 60
0.6 ~49.75 PR 40 x 21 x 1 EFF 81% INT 67%
0.6 ~62.15 PR 50 x 10 x 1 EFF PR% INT 83%
0.3 ~54.75 50 x 5 x 1 EFF 89% INT 83%
2+ ~72.65 PR 60 x 9 x 1 EFF PR% INT 100%


DELETE RENAME Records (PRs) # Handstand Pushup - Scaled
VOLUME REPS SETS BEST EFF BEST INT
0 45 3 148.05 122.3
~0 0 x 21 x 1 EFF --- INT ---
~0 0 x 15 x 1 EFF --- INT ---
~0 0 x 9 x 1 EFF --- INT ---
Posts on December 12th