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Trombamatt
Age 38 , BW 141.4
Join Date: 2013-11-13.
Following: 8.
Insert Post:
Your are on Thursday 10, Sep 2015
-- Bodyweight: 143.75
Warm up
3min Row
Then
2 rounds
15 Banded pull aparts
30 double unders
10 ring row

Strength / BB Team work
Teams of 3
7min AMRAP of Strict Press
50 reps at 95/65
50 reps at 115/80
AMRAP at 135/95

3 min Rest

7min AMRAP of Front Rack Lunges
50 reps at 115/75
50 reps at 135/95
AMRAP at 155/105

3 min Rest

7min AMRAP of Push Press
50 reps at 135/95
50 reps at 155/105
AMRAP at 185/135

Not for time
1. 60 sec L SIT
2. 15 Strict C2B
3. 7 ring dip
4. 10M HS Walk

DELETE RENAME Records (PRs) # Band Pull Aparts
VOLUME REPS SETS BEST EFF BEST INT
1050 30 2 --- ---
~43.5 PR 35 x 15 x 2 EFF --- INT ---
↑ red band

VOLUME REPS SETS BEST EFF BEST INT
8624.5 60 2 177.8 143
2+ ~81.05 BW x 30 x 2 EFF PR% INT PR%

VOLUME REPS SETS BEST EFF BEST INT
2874.85 20 2 181.45 145.95
2+ ~81.05 BW x 10 x 2 EFF 98% INT 98%

DELETE RENAME Records (PRs) # Shoulder Press #acc
VOLUME REPS SETS BEST EFF BEST INT
4345 51 7 110 110
0.6 ~93.25 PR 75 x 10 x 2 EFF 85% INT 68%
0.2 ~82.15 75 x 5 x 1 EFF 75% INT 68%
1.1 ~112.05 PR 95 x 8 x 2 EFF PR% INT 86%
0.7 ~104.05 95 x 5 x 2 EFF 95% INT 86%

DELETE RENAME Records (PRs) # Front Rack Lunge
VOLUME REPS SETS BEST EFF BEST INT
5250 50 6 --- ---
~118.1 95 x 10 x 2 EFF --- INT ---
~104.05 95 x 5 x 1 EFF --- INT ---
~142.95 PR 115 x 10 x 2 EFF --- INT ---
~125.95 115 x 5 x 1 EFF --- INT ---

VOLUME REPS SETS BEST EFF BEST INT
6385 51 7 181.1 170
0.6 ~142.95 PR 115 x 10 x 2 EFF 79% INT 68%
0.2 ~125.95 115 x 5 x 1 EFF 70% INT 68%
0.8 ~159.25 PR 135 x 8 x 2 EFF 88% INT 79%
0.5 ~147.85 135 x 5 x 2 EFF 82% INT 79%


Session 2
DELETE RENAME Records (PRs) # Pause Back Squat #sq
VOLUME REPS SETS BEST EFF BEST INT
2705 13 7 270.9 265
0.1 ~141.15 135 x 3 x 1 EFF 52% INT 51%
0.1 ~193.4 185 x 3 x 1 EFF 71% INT 70%
0.2 ~235.25 225 x 3 x 1 EFF 87% INT 85%
0.5 ~260.65 255 x 2 x 1 EFF 96% INT 96%
1 275 x 1 x 1 EFF PR% INT PR%
PR 285 x 1 x 1 EFF PR% INT PR%
290 x 0 x 1 EFF --- INT ---
↑ all 5" pause
Posts on September 10th