wait...
AMac
Age --- , BW 233
Join Date: 2013-11-10.
Following: 9.
Insert Post:
Your are on Friday 08, Feb 2019
-- Bodyweight: 242
World's greatest stretch
groiners
90/90
cossacks
T-spine mobility
KB armbar
KB windmill
KB ankle mobility

2 sets: 8 single leg RDL/side + 10 lateral band walk/side + 10 DB cuban clean

VOLUME REPS SETS BEST EFF BEST INT
15878.8 33 9 782.65 782.65
0.1 ~76.65 70 x 5 x 1 EFF 22% INT 20%
0.1 ~128.35 120 x 4 x 1 EFF 36% INT 34%
0.1 ~177.75 170 x 3 x 1 EFF 50% INT 48%
0.1 ~224.9 220 x 2 x 1 EFF 63% INT 62%
↑ DOH PR
270 x 1 x 1 EFF 76% INT 76%
0.2 ~318.85 305 x 3 x 1 EFF 90% INT 86%
0.2 ~303.95 277.5 x 5 x 1 EFF 86% INT 78%
0.3 ~309.4 282.5 x 5 x 1 EFF 87% INT 80%
0.3 ~314.9 287.5 x 5 x 1 EFF 89% INT 81%


VOLUME REPS SETS BEST EFF BEST INT
6349.3 16 4 520 520
0.2 ~187.2 175 x 4 x 1 EFF 79% INT 74%
0.2 ~192.55 180 x 4 x 1 EFF 82% INT 76%
0.3 ~195.25 182.5 x 4 x 2 EFF 83% INT 77%


Chin Ups
45x4x6

3 rounds, 90sec rest:
20cal AD
16 KB swing (88)
6 DB push press/side (60)
20m sandbag carry (200)
Time: 12:10
Posts on February 08th