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KdotSpeed
Age 26 , BW 95.5
Join Date: 2011-04-09.
Following: 2.
Insert Post:
Your are on Tuesday 19, May 2015
-- Bodyweight: 97.2
Full W/U

200 Jumps with the Skipping Rope

Push Ups, Rows, Squats, Triple Extensions x 20 reps


mobility or SMR movements for the ankles hips and shoulders


Skill Circuit 3 Rounds

Pogo Jumps > Stiff Leg Jog > Frequency Bounds

VOLUME REPS SETS BEST EFF BEST INT
882 9 3 120.1 99
2+ ~102.45 98 x 3 x 1 EFF 85% INT 99%
2+ ~102.45 98 x 3 x 1 EFF 85% INT 99%
2+ ~102.45 98 x 3 x 1 EFF 85% INT 99%


Band Assisted Archer Pull Ups
3 sets 2 per side


VOLUME REPS SETS BEST EFF BEST INT
850 24 8 90 90
0.2 ~24.85 PR 20 x 15 x 1 EFF 28% INT 22%
~40.9 40 x 2 x 1 EFF 45% INT 44%
~40.9 40 x 2 x 1 EFF 45% INT 44%
60 x 1 x 1 EFF 67% INT 67%
70 x 1 x 1 EFF 78% INT 78%
0.1 80 x 1 x 1 EFF 89% INT 89%
1 90 x 1 x 1 EFF 100% INT 100%
1 90 x 1 x 1 EFF 100% INT 100%


VOLUME REPS SETS BEST EFF BEST INT
1000 25 7 85 85
0.1 ~21.9 20 x 5 x 1 EFF 26% INT 24%
0.1 ~21.9 20 x 5 x 1 EFF 26% INT 24%
0.1 ~43.8 40 x 5 x 1 EFF 52% INT 47%
0.1 ~53.5 50 x 4 x 1 EFF 63% INT 59%
0.1 ~62.75 60 x 3 x 1 EFF 74% INT 71%
0.1 ~71.55 70 x 2 x 1 EFF 84% INT 82%
0.2 80 x 1 x 1 EFF 94% INT 94%
↑ really sketchy rep



VOLUME REPS SETS BEST EFF BEST INT
985 16 7 200 200
0.1 ~24.85 20 x 10 x 1 EFF 12% INT 10%
60 x 1 x 1 EFF 30% INT 30%
100 x 1 x 1 EFF 50% INT 50%
130 x 1 x 1 EFF 65% INT 65%
150 x 1 x 1 EFF 75% INT 75%
0.1 160 x 1 x 1 EFF 80% INT 80%
0.1 185 x 1 x 1 EFF 93% INT 93%


VOLUME REPS SETS BEST EFF BEST INT
810 4 2 224.4 220
0.1 195 x 1 x 1 EFF 87% INT 89%
0.4 ~214.3 PR 205 x 3 x 1 EFF 96% INT 93%




A Circuit on BnK Press, Recline Rows, Hip Thrusts, and banded leg curls x 3 rounds for 10-20 reps per movement


Work Capacity Circuit

Skip rope 50-80 reps

Sleds - either pull throughs, Acceleration Marches, or Monster Walks.
Posts on May 19th