wait...
AMac
Age --- , BW 233
Join Date: 2013-11-10.
Following: 9.
Insert Post:
Your are on Sunday 16, Jun 2019
-- Bodyweight: 233
World's greatest stretch
groiners
90/90
T-spine mobility
KB armbar
KB ankle mobility

2 sets: Row 250m + 12 Lateral Band Walk/side + 20sec Star Side Plank/side

VOLUME REPS SETS BEST EFF BEST INT
4785 15 3 429.9 429.9
0.1 ~350.25 335 x 3 x 1 EFF 81% INT 78%
↑ paused
0.4 ~353.4 315 x 6 x 2 EFF 82% INT 73%
↑ tng


DELETE RENAME Records (PRs) # Snatch Grip RDL
VOLUME REPS SETS BEST EFF BEST INT
6800 16 2 --- ---
~501.3 PR 425 x 8 x 2 EFF --- INT ---


Three sets: DB Z Arnold Press 10 (40s) + Dips with controlled lowering 8 reps

Tricep Pushdown 80x5x12

3 sets, increasing effort:
10 KB Cleans (20kgs)
30sec Hollow Body Hold
8 Seated Box Jumps
Row 300m (increasing pace)
Rest 90sec
Time: 13:18
Posts on June 16th