wait...
Krustenviech
Age 36 , BW 79.8
Join Date: 2013-11-08.
Following: 2.
Insert Post:
Your are on Thursday 02, Oct 2014
-- Bodyweight: 83.5
---WAVE---
--Eiches Daily 6--
--Day 2--
-skill-
Handstand Progression (Back to wall)
5x30sec

-breathing-
Russische Atemleiter
Bis 9, aber bei 8 geblieben

-Movement-
Baby crawl (variations)
4:15 min
freies Movement
1:30 min

-Gleichgewicht-
Einbeinig am Bosu

-big3-
Chin-up
Lunges
Push-up
11reps

-Planke 4x10sec

-Meditation-
Guided 16min



1400
---CRASH---
--KaKs 14--
--Phase 1--
-TE 1-

-warmup&pReset-
Rocking +Neck Nods
Band Pull-aparts +dislocations
Baby crawl backwards
Lunges

Handstand Progression (Back to wall)
3x35

-Rumpfkraft-
Planke
4x10
Leg raise
10,7+3,7+3

-Oberkörper-
Straight Bridge
Bridge

//Supersatz
VOLUME REPS SETS BEST EFF BEST INT
2338 28 3 --- ---
~103.8 PR BW x 10 x 1 EFF --- INT ---
~103.8 PR BW x 10 x 1 EFF --- INT ---
~98.5 BW x 8 x 1 EFF --- INT ---

DELETE RENAME Records (PRs) # negative Back to Wall Handstand Push-up
VOLUME REPS SETS BEST EFF BEST INT
751.5 9 3 --- ---
~87.3 PR BW x 3 x 1 EFF --- INT ---
~87.3 PR BW x 3 x 1 EFF --- INT ---
~87.3 PR BW x 3 x 1 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
918.5 11 2 103.95 83.6
2+ ~91.45 BW x 5 x 1 EFF 88% INT 100%
2+ ~93.7 BW x 6 x 1 EFF 90% INT 100%


VOLUME REPS SETS BEST EFF BEST INT
1753.5 21 3 101.7 84
2+ ~98.5 BW x 8 x 1 EFF 97% INT 99%
2+ ~96.05 BW x 7 x 1 EFF 94% INT 99%
2+ ~93.7 BW x 6 x 1 EFF 92% INT 99%


DELETE RENAME Records (PRs) # Wrist support one arm Chin-up
VOLUME REPS SETS BEST EFF BEST INT
167 2 2 --- ---
PR BW x 1 x 1 EFF --- INT ---
PR BW x 1 x 1 EFF --- INT ---


DELETE RENAME Records (PRs) # Chin-up narrow negative
VOLUME REPS SETS BEST EFF BEST INT
250.5 3 1 --- ---
~87.3 PR BW x 3 x 1 EFF --- INT ---
↑ ultraslow


VOLUME REPS SETS BEST EFF BEST INT
918.5 11 2 111.4 109
0.2 ~91.45 BW x 5 x 1 EFF 82% INT 77%
0.3 ~93.7 BW x 6 x 1 EFF 84% INT 77%


-Support
Latruckeln
Handtuch hängen

-Post Reset-
Baby crawl (vor, zurück, seitwärts)
3min

//zwischen allen Ãbungen freies Movement
//Wahnsinn wieviel die Atemtechniken beim Training helfen!
Posts on October 02nd