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AMac
Age --- , BW 233
Join Date: 2013-11-10.
Following: 9.
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Your are on Sunday 04, Nov 2018
-- Bodyweight: 242
Warmup:

The "Leah"
3 rounds:
30sec AD (increasing pace)
6 tall kneeling to standing (20kg KBs in front rack)
Lateral band walk 10/side

foam roll quads, LAX pec, 30sec goblet SQ stretch w/ 12kg

World's greatest stretch
90/90
groiners
cossacks (with foot flat for adductors)
T-spine mobility
hip scouring
-> forgot ankle drill

2 rounds:
10 single leg RDL/leg w/ band
10 bulgarian SS/leg
30sec goblet SQ stretch w/ 12kg

VOLUME REPS SETS BEST EFF BEST INT
2965.2 5 5 701.05 701.05
225 x 1 x 1 EFF 71% INT 71%
0.1 255 x 1 x 1 EFF 80% INT 80%
0.1 280 x 1 x 1 EFF 88% INT 88%
0.1 290 x 1 x 1 EFF 91% INT 91%
0.1 295 x 1 x 1 EFF 93% INT 93%


VOLUME REPS SETS BEST EFF BEST INT
3604.55 10 4 418.9 418.9
150 x 1 x 1 EFF 79% INT 79%
0.7 ~172.5 165 x 3 x 3 EFF 91% INT 87%
↑ these were tough


VOLUME REPS SETS BEST EFF BEST INT
3769.9 6 3 771.6 771.6
0.3 ~291.35 285 x 2 x 3 EFF 83% INT 81%


Squat depth felt/looked pretty good today! Wasn't 100% in the zone mentally on the squats but they all moved, none of them felt effortless but the strength was still good. Felt my knees kicked forward a touch at 650 at the start of the descent
Posts on November 04th