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KdotSpeed
Age 26 , BW 95.5
Join Date: 2011-04-09.
Following: 2.
Insert Post:
Your are on Monday 19, Dec 2016
-- Bodyweight: 95.2
Som Flow work from GMB

Sprint Work


DELETE RENAME Records (PRs) # Bottom Position Snatch Curl
VOLUME REPS SETS BEST EFF BEST INT
400 20 2 41.8 40
0.2 ~24.85 PR 20 x 10 x 1 EFF 59% INT 50%
0.2 ~24.85 PR 20 x 10 x 1 EFF 59% INT 50%


VOLUME REPS SETS BEST EFF BEST INT
330 4 3 97.5 97.5
90 x 0 x 1 EFF --- INT ---
0.1 90 x 1 x 1 EFF 92% INT 92%
0.2 ~83.65 80 x 3 x 1 EFF 86% INT 82%


Second Sesh

DELETE RENAME Records (PRs) # Double Mini Band Squat
VOLUME REPS SETS BEST EFF BEST INT
1650 15 5 --- ---
~115 PR 110 x 3 x 5 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
930 5 5 248.65 225
140 x 1 x 1 EFF 56% INT 62%
160 x 1 x 1 EFF 64% INT 71%
0.1 190 x 1 x 1 EFF 76% INT 84%
0.1 210 x 1 x 1 EFF 84% INT 93%
PR 230 x 1 x 1 EFF 93% INT PR%


VOLUME REPS SETS BEST EFF BEST INT
1235 11 15 130 130
100 x 1 x 1 EFF 77% INT 77%
100 x 1 x 1 EFF 77% INT 77%
0.1 ~102.2 100 x 2 x 1 EFF 79% INT 77%
0.2 110 x 1 x 3 EFF 85% INT 85%
120 x 0 x 1 EFF --- INT ---
0.1 120 x 1 x 1 EFF 92% INT 92%
0.1 120 x 1 x 1 EFF 92% INT 92%
1 130 x 1 x 1 EFF 100% INT 100%
PR 135 x 1 x 1 EFF PR% INT PR%
140 x 0 x 4 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
2192.5 39 13 85 85
0.2 ~57.5 50 x 7 x 1 EFF 68% INT 59%
0.2 ~57.5 50 x 7 x 1 EFF 68% INT 59%
0.1 ~54.75 50 x 5 x 1 EFF 64% INT 59%
0.1 ~54.75 50 x 5 x 1 EFF 64% INT 59%
0.1 ~62.75 60 x 3 x 1 EFF 74% INT 71%
0.1 ~62.75 60 x 3 x 1 EFF 74% INT 71%
0.1 ~61.35 60 x 2 x 1 EFF 72% INT 71%
0.1 ~61.35 60 x 2 x 1 EFF 72% INT 71%
0.1 70 x 1 x 1 EFF 82% INT 82%
0.1 70 x 1 x 1 EFF 82% INT 82%
0.2 80 x 1 x 1 EFF 94% INT 94%
1 85 x 1 x 1 EFF 100% INT 100%
PR 87.5 x 1 x 1 EFF PR% INT PR%
Posts on December 19th