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Krustenviech
Age 36 , BW 79.8
Join Date: 2013-11-08.
Following: 2.
Insert Post:
Your are on Sunday 08, Jun 2014
-- Bodyweight: 83
Plan of attack w1/day2

Warmup: Spider-Man crawl, Halo, pull-up, squats

DELETE RENAME Records (PRs) # Kettlebell double floor press
VOLUME REPS SETS BEST EFF BEST INT
500 25 5 --- ---
~21.9 PR 20 x 5 x 5 EFF --- INT ---
↑ 4sec tension, extension

VOLUME REPS SETS BEST EFF BEST INT
1485 15 3 111.4 109
1.7 ~108.45 BW + 16 x 5 x 3 EFF 97% INT 91%

DELETE RENAME Records (PRs) # Pull-up narrow parallel
VOLUME REPS SETS BEST EFF BEST INT
950 10 2 --- ---
~104.05 PR BW + 12 x 5 x 2 EFF --- INT ---



DELETE RENAME Records (PRs) # Kettlebell double FKB
VOLUME REPS SETS BEST EFF BEST INT
500 25 5 21.9 20
2+ ~21.9 20 x 5 x 5 EFF 100% INT 100%

DELETE RENAME Records (PRs) # Kettlebell double Snatch
VOLUME REPS SETS BEST EFF BEST INT
420 25 5 --- ---
~17.5 16 x 5 x 4 EFF --- INT ---
~21.9 PR 20 x 5 x 1 EFF --- INT ---
↑ Form not good


VOLUME REPS SETS BEST EFF BEST INT
132 10 3 16.35 16
2+ ~16.75 PR 16 x 3 x 1 EFF PR% INT 100%
0.2 ~13.15 PR 12 x 5 x 1 EFF 80% INT 75%
0.1 ~12.25 12 x 2 x 1 EFF 75% INT 75%


Turkish Getup 5x5 is too much. Will do 3x3 at the beginning and add sets.
hardest was Front-Squat again.

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Afternoon
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Biking
Distance: 24Km
Time: 1h55min
speed: ~9,5Km/h
height: 326m
max height: 502m
Posts on June 08th