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Krustenviech
Age 35 , BW 79.8
Join Date: 2013-11-08.
Following: 2.
Insert Post:
Your are on Saturday 17, May 2014
-- Bodyweight: 83
10.000 Swings
Day 10
Time: 41min

https://www.dropbox.com/s/utwbnk2kafeuvx2/2014-05-17 11.03.07.png

DELETE RENAME Records (PRs) # 500 Swings Complex
VOLUME REPS SETS BEST EFF BEST INT
10000 500 20 24.85 20
2+ ~24.85 20 x 10 x 5 EFF 100% INT 100%
2+ ~24.85 20 x 15 x 5 EFF 100% INT 100%
2+ ~24.85 20 x 25 x 5 EFF 100% INT 100%
2+ ~24.85 20 x 50 x 5 EFF 100% INT 100%

http://www.t-nation.com/workouts/10000-swing-kettlebell-workout
pause between sets: 30,50
pause after 50s: 3min

Assistance (between sets)
DELETE RENAME Records (PRs) # Kettlebell Goblet Squat
VOLUME REPS SETS BEST EFF BEST INT
600 30 15 23.6 20
2+ 20 x 1 x 5 EFF 85% INT 100%
2+ ~20.45 20 x 2 x 5 EFF 87% INT 100%
2+ ~20.9 20 x 3 x 5 EFF 89% INT 100%


pain in lower back :(

Stretch: Ido Portal 30/30 Squat Challenge
Posts on May 17th