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AMac
Age --- , BW 242
Join Date: 2013-11-10.
Following: 9.
Insert Post:
Your are on Thursday 08, Nov 2018
-- Bodyweight: 242
9min EMOM:
min1: 30sec AD (increasing pace)
min2: 8 Kang Squats
min3: 10 tempo band squats

foam roll quads, roll pec, 30sec goblet squat stretch

World's greatest stretch
groiners
90/90 work
cossacks (foot flat)
T-spine mobility
hip prying
ankle mobility w/ KB

2 rounds:
10 single leg RDL/side w/ band
10 Bulgarian SS
30sec goblet squat stretch

One time deadlift lockout drill from Lisa

VOLUME REPS SETS BEST EFF BEST INT
3935.25 6 4 771.6 771.6
270 x 1 x 1 EFF 77% INT 77%
0.3 ~306.65 300 x 2 x 2 EFF 88% INT 86%
0.1 315 x 1 x 1 EFF 90% INT 90%


VOLUME REPS SETS BEST EFF BEST INT
5853.25 10 4 701.05 701.05
225 x 1 x 1 EFF 71% INT 71%
0.6 ~282.25 270 x 3 x 3 EFF 89% INT 85%


Pendlay Row
335x3x8

Timed my rests here. Was fast (for me) and brutal
Posts on November 08th