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Krustenviech
Age 36 , BW 79.8
Join Date: 2013-11-08.
Following: 2.
Insert Post:
Your are on Tuesday 20, May 2014
-- Bodyweight: 84
10.000 Swings
Day12
Time: 36min

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: 30,60
pause after 50s: 3Min

Assistance (between sets)
VOLUME REPS SETS BEST EFF BEST INT
3780 45 15 90.9 83
2+ ~85.85 BW x 2 x 5 EFF 94% INT PR%
2+ ~87.8 BW x 3 x 5 EFF 97% INT PR%
2+ ~89.85 PR BW x 4 x 5 EFF 99% INT PR%


Stretch: Ido Portal 30/30 Squat Challenge
Posts on May 20th