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AMac
Age --- , BW 233
Join Date: 2013-11-10.
Following: 9.
Insert Post:
Your are on Tuesday 15, Oct 2019
-- Bodyweight: 233
World's greatest stretch
groiners
90/90
cossacks
bootstrap squats
T-spine mobility

x2 circuit:
single arm farmers carry 72 for 20m/side
20-30sec straight arm isometric band pullover
Lisa band shoulder warmup 10/side

VOLUME REPS SETS BEST EFF BEST INT
8873.6 16 4 788.15 788.15
0.5 ~273.8 250 x 5 x 3 EFF 77% INT 70%
↑ tng
275 x 1 x 1 EFF 77% INT 77%


VOLUME REPS SETS BEST EFF BEST INT
3420 12 3 429.9 429.9
0.4 ~304.9 285 x 4 x 3 EFF 71% INT 66%
↑ 4ct pause


Yoke Walk superset with GHR
365/545/545/545x10m + 45x8s
Posts on October 15th