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KdotSpeed
Age 26 , BW 95.5
Join Date: 2011-04-09.
Following: 2.
Insert Post:
Your are on Sunday 08, Jun 2014
-- Bodyweight: 96.5
VOLUME REPS SETS BEST EFF BEST INT
4420 54 9 213.15 200
0.2 ~12.45 PR 10 x 20 x 1 EFF 6% INT 5%
~73.2 70 x 3 x 1 EFF 34% INT 35%
110 x 1 x 1 EFF 52% INT 55%
0.9 ~142.4 130 x 5 x 6 EFF 67% INT 65%
↑ 3 sets really wide, 2 sets normal, with pauses on the last rep or two each time

Supersetted with bounding to backpedal or vice versa x 10 meters


VOLUME REPS SETS BEST EFF BEST INT
1110 13 4 110 110
0.1 ~73.2 70 x 3 x 1 EFF 67% INT 64%
0.3 ~98.55 90 x 5 x 1 EFF 90% INT 82%
0.2 ~94.1 90 x 3 x 1 EFF 86% INT 82%
0.1 ~92 90 x 2 x 1 EFF 84% INT 82%


Paired with MMA Dummy get up and go tackle drills.


Finisher
HSPU x10,7,5,5
Squat x10,10,10,10
Jump Lungex5,5,5,5 each leg
V-Ups x10,10,10 usually with a hold at the end.

Productive session
Posts on June 08th