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Trombamatt
Age 38 , BW 143.2
Join Date: 2013-11-13.
Following: 8.
Insert Post:
Your are on Tuesday 18, Aug 2015
-- Bodyweight: 146.6
CFKL
Warm up
2min row
2min jump rope
Banded glute activation x2
15 Push up
15 Ring row
10 HR push up

Strength
Bench press
3 rep heavy set.

WOD
3RFT
400M Run
10-8-6 Man maker 35/20

VOLUME REPS SETS BEST EFF BEST INT
2199.1 15 1 214.25 195.6
0.6 ~82.7 PR BW x 15 x 1 EFF 85% INT 75%

VOLUME REPS SETS BEST EFF BEST INT
2199.1 15 1 181.45 145.95
2+ ~82.7 PR BW x 15 x 1 EFF 100% INT 100%

DELETE RENAME Records (PRs) # Hand Release Push-up
VOLUME REPS SETS BEST EFF BEST INT
1466.05 10 1 --- ---
~82.7 PR BW x 10 x 1 EFF --- INT ---

DELETE RENAME Records (PRs) # Bench Press #acc
VOLUME REPS SETS BEST EFF BEST INT
2330.9 26 5 155 155
0.1 ~24.85 20 x 10 x 1 EFF 35% INT 28%
0.1 ~104.05 95 x 5 x 1 EFF 67% INT 61%
0.2 ~125.95 115 x 5 x 1 EFF 81% INT 74%
0.2 ~141.15 135 x 3 x 1 EFF 91% INT 87%
0.5 ~151.6 145 x 3 x 1 EFF 98% INT 94%

VOLUME REPS SETS BEST EFF BEST INT
5198.6 24 3 --- ---
~269.3 PR BW + 70 x 10 x 1 EFF --- INT ---
~255.5 BW + 70 x 8 x 1 EFF --- INT ---
~243 BW + 70 x 6 x 1 EFF --- INT ---


Second Session
VOLUME REPS SETS BEST EFF BEST INT
4325 21 6 306.65 305
0.1 ~147.85 135 x 5 x 1 EFF 48% INT 44%
0.1 ~202.6 185 x 5 x 1 EFF 66% INT 61%
0.2 ~246.45 225 x 5 x 1 EFF 80% INT 74%
0.2 ~266.6 255 x 3 x 1 EFF 87% INT 84%
0.2 ~281.1 275 x 2 x 1 EFF 92% INT 90%
0.1 285 x 1 x 1 EFF 93% INT 93%

DELETE RENAME Records (PRs) # Hang Snatch Pull + Hang Snatch #sn
VOLUME REPS SETS BEST EFF BEST INT
2180 20 5 --- ---
~80.25 75 x 4 x 1 EFF --- INT ---
~101.65 95 x 4 x 1 EFF --- INT ---
~123 115 x 4 x 1 EFF --- INT ---
~133.7 125 x 4 x 1 EFF --- INT ---
~144.4 PR 135 x 4 x 1 EFF --- INT ---
↑ al 2+2 w/straps

VOLUME REPS SETS BEST EFF BEST INT
1360 8 4 230 230
~138 135 x 2 x 1 EFF 60% INT 59%
0.1 ~168.65 165 x 2 x 1 EFF 73% INT 72%
0.1 ~189.1 185 x 2 x 1 EFF 82% INT 80%
0.1 ~199.35 195 x 2 x 1 EFF 87% INT 85%

VOLUME REPS SETS BEST EFF BEST INT
1690 10 5 230 230
~138 135 x 2 x 1 EFF 60% INT 59%
0.1 ~158.45 155 x 2 x 1 EFF 69% INT 67%
0.1 ~178.9 175 x 2 x 1 EFF 78% INT 76%
0.1 ~189.1 185 x 2 x 1 EFF 82% INT 80%
0.1 ~199.35 195 x 2 x 1 EFF 87% INT 85%

DELETE RENAME Records (PRs) # Front Rack Support/Jerk Dip
VOLUME REPS SETS BEST EFF BEST INT
8050 30 3 441.35 355
0.3 ~279.75 225 x 10 x 1 EFF 63% INT 63%
0.4 ~341.9 275 x 10 x 1 EFF 77% INT 77%
0.7 ~379.2 305 x 10 x 1 EFF 86% INT 86%
Posts on August 18th