wait...
Krustenviech
Age 35 , BW 79.8
Join Date: 2013-11-08.
Following: 2.
Insert Post:
Your are on Monday 26, May 2014
-- Bodyweight: 84
10.000 Swings
Day 15

Time: 42:53min
Feeling: hard!


DELETE RENAME Records (PRs) # 500 Swings Complex
VOLUME REPS SETS BEST EFF BEST INT
12000 500 20 29.85 24
2+ ~29.85 24 x 10 x 5 EFF 100% INT 100%
2+ ~29.85 24 x 15 x 5 EFF 100% INT 100%
2+ ~29.85 24 x 25 x 5 EFF 100% INT 100%
2+ ~29.85 24 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
5040 60 15 111.4 109
0.7 ~87.8 BW x 3 x 5 EFF 79% INT 77%
0.9 ~89.85 BW x 4 x 5 EFF 81% INT 77%
1.1 ~92 BW x 5 x 5 EFF 83% INT 77%



Stretch: Ido Portal 30/30 Squat Challenge
Posts on May 26th