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Krustenviech
Age 35 , BW 79.8
Join Date: 2013-11-08.
Following: 2.
Insert Post:
Your are on Tuesday 27, May 2014
-- Bodyweight: 84
10.000 Swings
Day 16

Time: 35:40
Feeling: Okay :)
sore: Lat, Glutes, Pecs

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
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)
DELETE RENAME Records (PRs) # Kettlebell Goblet Squat
VOLUME REPS SETS BEST EFF BEST INT
720 30 15 23.6 20
2+ 24 x 1 x 5 EFF PR% INT PR%
2+ ~24.55 24 x 2 x 5 EFF PR% INT PR%
2+ ~25.1 PR 24 x 3 x 5 EFF PR% INT PR%


Stretch: Ido Portal 30/30 Squat Challenge

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START - WARRIORS DIET

I´m doing IF a long time now. But starting to test WD.
Posts on May 27th