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KdotSpeed
Age 26 , BW 95.5
Join Date: 2011-04-09.
Following: 2.
Insert Post:
Your are on Thursday 14, Jan 2016
-- Bodyweight: 102.4
Some power work and footwork drills to warm up




Complex work

VOLUME REPS SETS BEST EFF BEST INT
1380 38 11 130 130
0.1 ~24.85 20 x 10 x 1 EFF 19% INT 15%
0.1 ~24.85 20 x 10 x 1 EFF 19% INT 15%
0.1 ~24.85 20 x 10 x 1 EFF 19% INT 15%
50 x 1 x 1 EFF 38% INT 38%
70 x 1 x 1 EFF 54% INT 54%
90 x 1 x 1 EFF 69% INT 69%
0.2 110 x 1 x 3 EFF 85% INT 85%
0.3 120 x 1 x 2 EFF 92% INT 92%

VOLUME REPS SETS BEST EFF BEST INT
1380 38 11 122.5 122.5
0.1 ~24.85 20 x 10 x 1 EFF 20% INT 16%
0.1 ~24.85 20 x 10 x 1 EFF 20% INT 16%
0.1 ~24.85 20 x 10 x 1 EFF 20% INT 16%
50 x 1 x 1 EFF 41% INT 41%
70 x 1 x 1 EFF 57% INT 57%
90 x 1 x 1 EFF 73% INT 73%
0.3 110 x 1 x 3 EFF 90% INT 90%
1 120 x 1 x 2 EFF 98% INT 98%


DELETE RENAME Records (PRs) # Klokov Push Press
VOLUME REPS SETS BEST EFF BEST INT
122.65 120
1 120 x 1 x 1 EFF 98% INT 100%



DELETE RENAME Records (PRs) # Power Clean & Jerk
VOLUME REPS SETS BEST EFF BEST INT
375 4 4 115 115
50 x 1 x 1 EFF 43% INT 43%
90 x 1 x 1 EFF 78% INT 78%
0.3 110 x 1 x 1 EFF 96% INT 96%
PR 125 x 1 x 1 EFF PR% INT PR%


VOLUME REPS SETS BEST EFF BEST INT
2390 19 10 248.65 220
~21.4 20 x 4 x 1 EFF 9% INT 9%
~61.35 60 x 2 x 1 EFF 25% INT 27%
~102.2 100 x 2 x 1 EFF 41% INT 45%
~132.9 130 x 2 x 1 EFF 53% INT 59%
150 x 1 x 1 EFF 60% INT 68%
170 x 1 x 1 EFF 68% INT 77%
0.2 190 x 1 x 3 EFF 76% INT 86%
0.8 ~224.65 PR 210 x 4 x 1 EFF 90% INT 95%



Some Sled and \Skipping Rope Madness - 10 sets increasing weight for 10m sprints and 100 jump ropes
10 sets descending weight with a 100 jump ropes each set.
Posts on January 14th