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KdotSpeed
Age 26 , BW 95.5
Join Date: 2011-04-09.
Following: 2.
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Your are on Wednesday 05, Dec 2012
VOLUME REPS SETS BEST EFF BEST INT
105 105
0.1 90 x 1 x 1 EFF 86% INT 86%

Did some halting deadlifts+Snatch 70x3/1

VOLUME REPS SETS BEST EFF BEST INT
125 125
0.1 100 x 1 x 1 EFF 80% INT 80%
↑ Pwr squat jerked

VOLUME REPS SETS BEST EFF BEST INT
140 140
0.1 120 x 1 x 1 EFF 86% INT 86%
↑ sloppy catch

did some sprint work

4x10 meter dashes (2 standing starts, 2 knee down starts)
1x20 meter dash from a knee down start

VOLUME REPS SETS BEST EFF BEST INT
870 6 2 162.7 160
0.3 ~151.6 145 x 3 x 1 EFF 93% INT 91%
0.3 ~151.6 145 x 3 x 1 EFF 93% INT 91%

Did some press ups 2x20 and planche leans
curls 2x12

LEg raises 3x5
L seats straddle to straight legs 3x3 holds

done
Posts on December 05th