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AMac
Age --- , BW 237
Join Date: 2013-11-10.
Following: 9.
Insert Post:
Your are on Monday 30, Mar 2020
-- Bodyweight: 237
warmup:
groiners
world's greatest stretch
90/90
cossacks + bootstrap sq
T-spine mobility x2
KB armbar

2 sets:
Row 30sec (increase pace)
6 Single Arm KB press/arm
4 Single Arm KB muscle snatch/arm

VOLUME REPS SETS BEST EFF BEST INT
9550 30 5 429.9 429.9
0.1 ~373.1 365 x 2 x 1 EFF 87% INT 85%
1 ~362.25 315 x 7 x 4 EFF 84% INT 73%


Fortis Seal Row 3x10

Skullcrusher 85x3x12

3 sets:
Tricep Pushdowns 12/10/10
DB Hammer Curls 12/10/8

Sandbag Carry 100x200m

Front Raises 25/25/30/30x15
Posts on March 30th