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KdotSpeed
Age 26 , BW 95.5
Join Date: 2011-04-09.
Following: 2.
Insert Post:
Your are on Tuesday 06, Sep 2016
-- Bodyweight: 95.5
Mobility Work
- Flow Work

Activation Work
- Lateral Fast Feet - 3 sets
- Linear Fast Feet - 3 sets

Broad Jumps (Gauge Readiness)
DELETE RENAME Records (PRs) # Standing Broad Jump
VOLUME REPS SETS BEST EFF BEST INT
26.2 9 3 3.3 2.9
2+ ~3.05 PR 2.9 x 3 x 3 EFF 93% INT 100%


VOLUME REPS SETS BEST EFF BEST INT
2910 50 14 248.65 220
0.2 ~24.85 PR 20 x 20 x 1 EFF 10% INT 9%
~40.9 40 x 2 x 1 EFF 16% INT 18%
0.4 ~83.65 80 x 3 x 8 EFF 34% INT 36%
100 x 1 x 1 EFF 40% INT 45%
120 x 1 x 1 EFF 48% INT 55%
140 x 1 x 1 EFF 56% INT 64%
150 x 1 x 1 EFF 60% INT 68%




DELETE RENAME Records (PRs) # Panda Pull + Snatch
VOLUME REPS SETS BEST EFF BEST INT
510 8 8 110 110
20 x 1 x 1 EFF 18% INT 18%
40 x 1 x 1 EFF 36% INT 36%
50 x 1 x 1 EFF 45% INT 45%
60 x 1 x 1 EFF 55% INT 55%
70 x 1 x 1 EFF 64% INT 64%
80 x 1 x 1 EFF 73% INT 73%
0.1 90 x 1 x 1 EFF 82% INT 82%
0.1 100 x 1 x 1 EFF 91% INT 91%


DELETE RENAME Records (PRs) # Pocket Panda Pull
VOLUME REPS SETS BEST EFF BEST INT
990 9 3 102.2 100
2+ ~115 PR 110 x 3 x 1 EFF PR% INT PR%
2+ ~115 PR 110 x 3 x 1 EFF PR% INT PR%
2+ ~115 PR 110 x 3 x 1 EFF PR% INT PR%


DELETE RENAME Records (PRs) # Hang Snatch Pull
VOLUME REPS SETS BEST EFF BEST INT
390 3 1 --- ---
~135.9 PR 130 x 3 x 1 EFF --- INT ---


DELETE RENAME Records (PRs) # Chest Supported Snatch Row
VOLUME REPS SETS BEST EFF BEST INT
2350 25 5 --- ---
~98.55 90 x 5 x 4 EFF --- INT ---
~120.5 PR 110 x 5 x 1 EFF --- INT ---


DELETE RENAME Records (PRs) # Pull Ups (Overhand)
VOLUME REPS SETS BEST EFF BEST INT
1425 15 5 131 131
0.6 ~99.3 95 x 3 x 5 EFF 76% INT 73%



Bunch of step ups, ab wheels and shit


Rack Ring Chins - weighted sets of 3


Heavy Sled Drag Focusing on Hamstrings
Ab Wheels
Hamstring Curls
Posts on September 06th