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KdotSpeed
Age 26 , BW 95.5
Join Date: 2011-04-09.
Following: 2.
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Your are on Tuesday 02, Jun 2015
-- Bodyweight: 98
Full Session Plan

Skip rope for endless reps to warm up

Power Lunge, Stiff Leg Reaches, Push Ups, Recline Rows. Cossacks Squats

Banded Distractions and mobility work. Chinese Arches and V ups (Single Leg variations). stand to stand bridge, Twists


Technical Warm Up - 3 sets of each.
Wall Marches S/S Arm Drives
A Marches, Forwards backwards and sideways - Slow and Paused
A Marches, Forwards and Backwars - Reactive
A Skips, Forwards and Sideways



Lifting

VOLUME REPS SETS BEST EFF BEST INT
1115 20 11 122.5 122.5
0.1 ~21.9 20 x 5 x 1 EFF 18% INT 16%
~41.8 40 x 3 x 1 EFF 34% INT 33%
~41.8 40 x 3 x 1 EFF 34% INT 33%
60 x 1 x 1 EFF 49% INT 49%
60 x 1 x 1 EFF 49% INT 49%
80 x 1 x 1 EFF 65% INT 65%
80 x 1 x 1 EFF 65% INT 65%
95 x 1 x 1 EFF 78% INT 78%
0.1 105 x 1 x 1 EFF 86% INT 86%
0.2 115 x 1 x 1 EFF 94% INT 94%
0.1 ~92 90 x 2 x 1 EFF 75% INT 73%


DELETE RENAME Records (PRs) # Power Clean & Push Press
VOLUME REPS SETS BEST EFF BEST INT
670 8 8 122.65 120
60 x 1 x 1 EFF 49% INT 50%
60 x 1 x 1 EFF 49% INT 50%
60 x 1 x 1 EFF 49% INT 50%
80 x 1 x 1 EFF 65% INT 67%
0.1 100 x 1 x 1 EFF 82% INT 83%
0.1 110 x 1 x 1 EFF 90% INT 92%
90 x 1 x 1 EFF 73% INT 75%
0.1 110 x 1 x 1 EFF 90% INT 92%


DELETE RENAME Records (PRs) # Snatch Grip Russian DL
VOLUME REPS SETS BEST EFF BEST INT
880 8 2 145 145
0.2 ~117.65 110 x 4 x 1 EFF 81% INT 76%
0.2 ~117.65 110 x 4 x 1 EFF 81% INT 76%


VOLUME REPS SETS BEST EFF BEST INT
390 4 4 200 200
60 x 1 x 1 EFF 30% INT 30%
80 x 1 x 1 EFF 40% INT 40%
110 x 1 x 1 EFF 55% INT 55%
140 x 1 x 1 EFF 70% INT 70%


VOLUME REPS SETS BEST EFF BEST INT
1177.5 6 4 248.65 220
160 x 1 x 1 EFF 64% INT 73%
0.1 180 x 1 x 1 EFF 72% INT 82%
0.1 200 x 1 x 1 EFF 80% INT 91%
1 ~222.15 PR 212.5 x 3 x 1 EFF 89% INT 97%



Bunch of Metcon type stuff

Upper body pull x 15-20 reps
Upper body push x 15-20 reps

Oblique movement x 20 reps

Waiters Walk x 1 lap each arm.

Some Core Specific Stuff

Stir the Pots

Band Whips

Leg Raises and Rack Hand walks

Clean & Push Press

Stiff Leg Snatch Deadlifts

Belted Back Squats



Calisthenics Circuit
Push Pull, Extensive Jump, Abdominals
Posts on June 02nd