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Trombamatt
Age 38 , BW 141.4
Join Date: 2013-11-13.
Following: 8.
Insert Post:
Your are on Friday 04, Sep 2015
-- Bodyweight: 142.85
Warm up
800M Jog
Lunge down to mat
then 3 rounds
10 OHS
10 Ring Row â use box and get verticle
20 DU

Strength
E2MOM alternate (5 sets of each):
Interval 1 â Deadlifts x 6-8 reps @50%-60% Work on speed of pull

Interval 2 â Pushups or Banded pushups x 10-15 reps

WOD
10-1
Deadlift 245/175
Burpees over the Bar

VOLUME REPS SETS BEST EFF BEST INT
1322.75 30 3 165 165
0.4 ~24.85 20 x 10 x 3 EFF 33% INT 27%

VOLUME REPS SETS BEST EFF BEST INT
4285.8 30 3 181.45 145.95
2+ ~80.55 BW x 10 x 3 EFF 98% INT 98%

VOLUME REPS SETS BEST EFF BEST INT
8571.55 60 3 177.8 143
2+ ~80.55 BW x 20 x 3 EFF 100% INT 100%

DELETE RENAME Records (PRs) # Clean Deadlift #cj
VOLUME REPS SETS BEST EFF BEST INT
6200 40 5 305 305
0.8 ~182.8 155 x 8 x 5 EFF 60% INT 51%

VOLUME REPS SETS BEST EFF BEST INT
8743.55 45 4 214.25 195.6
0.6 ~80.55 BW x 15 x 1 EFF 83% INT 73%
2+ ~124.1 PR BW + 35 x 10 x 3 EFF PR% INT PR%
↑ red band

DELETE RENAME Records (PRs) # Clean Deadlift #cj
VOLUME REPS SETS BEST EFF BEST INT
11275 55 10 305 305
0.3 ~254.85 PR 205 x 10 x 1 EFF 84% INT 67%
0.3 ~248.15 205 x 9 x 1 EFF 81% INT 67%
0.2 ~241.8 205 x 8 x 1 EFF 79% INT 67%
0.2 ~235.75 205 x 7 x 1 EFF 77% INT 67%
0.2 ~230 205 x 6 x 1 EFF 75% INT 67%
0.2 ~224.5 205 x 5 x 1 EFF 74% INT 67%
0.1 ~219.3 205 x 4 x 1 EFF 72% INT 67%
0.1 ~214.3 205 x 3 x 1 EFF 70% INT 67%
0.1 ~209.55 205 x 2 x 1 EFF 69% INT 67%
205 x 1 x 1 EFF 67% INT 67%

VOLUME REPS SETS BEST EFF BEST INT
7857.3 55 10 182.8 151
2 ~80.55 BW x 10 x 1 EFF 97% INT 95%
1.8 ~78.45 BW x 9 x 1 EFF 95% INT 95%
1.6 ~76.45 BW x 8 x 1 EFF 92% INT 95%
1.4 ~74.5 BW x 7 x 1 EFF 90% INT 95%
1.2 ~72.7 BW x 6 x 1 EFF 88% INT 95%
1 ~70.95 BW x 5 x 1 EFF 86% INT 95%
0.8 ~69.3 BW x 4 x 1 EFF 84% INT 95%
0.6 ~67.75 BW x 3 x 1 EFF 82% INT 95%
0.4 ~66.25 BW x 2 x 1 EFF 80% INT 95%
0.2 BW x 1 x 1 EFF 78% INT 95%
Posts on September 04th