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Trombamatt
Age 38 , BW 142.6
Join Date: 2013-11-13.
Following: 8.
Insert Post:
Your are on Tuesday 15, Sep 2015
-- Bodyweight: 143.3
Warm up
800M Jog
Lunge down to the mat
then 3 rounds
10 OHS
10 Push up
10 STRICT TTB

Strength work
4 Sets working in order A,B,C then repeat
8-12 reps of the below
A: Bulgarian split squats
B: Pull up- Weighted, Strict, Negatives
C: Dip â Weighted, Strict, Negatives

WOD
6 Sets
200M Sprint
10 WB
Rest the amount of time it took you to complete the set
VOLUME REPS SETS BEST EFF BEST INT
1322.75 30 3 182.95 175
0.4 ~24.85 20 x 10 x 3 EFF 30% INT 25%

VOLUME REPS SETS BEST EFF BEST INT
4299 30 3 273.55 220
0.9 ~80.8 BW x 10 x 3 EFF 65% INT 65%

VOLUME REPS SETS BEST EFF BEST INT
4299 30 3 --- ---
~80.8 PR BW x 10 x 3 EFF --- INT ---

DELETE RENAME Records (PRs) # Bulgarian Split Squat #sq
VOLUME REPS SETS BEST EFF BEST INT
3825.5 64 4 80.8 65
0.5 ~24.85 20 x 16 x 1 EFF 68% INT 68%
↑ 8 each leg
2+ ~80.8 PR 65 x 16 x 3 EFF 100% INT 100%

DELETE RENAME Records (PRs) # Strict Pull-ups
VOLUME REPS SETS BEST EFF BEST INT
4585.6 32 4 167.7 145.75
2+ ~76.65 PR BW x 8 x 4 EFF PR% INT 98%

VOLUME REPS SETS BEST EFF BEST INT
4585.6 32 4 --- ---
~76.65 PR BW x 8 x 4 EFF --- INT ---

VOLUME REPS SETS BEST EFF BEST INT
793.65 40 4 24.85 20
2+ ~11.2 9 x 10 x 4 EFF 99% INT 99%

Session 2
VOLUME REPS SETS BEST EFF BEST INT
2993 14 7 306.65 306
0.1 ~142.2 136 x 3 x 1 EFF 46% INT 44%
0.1 ~193.4 185 x 3 x 1 EFF 63% INT 60%
0.1 ~235.25 225 x 3 x 1 EFF 77% INT 74%
0.1 ~260.65 255 x 2 x 1 EFF 85% INT 83%
0.2 ~281.1 275 x 2 x 1 EFF 92% INT 90%
0.3 295 x 1 x 1 EFF 96% INT 96%
307 x 0 x 1 EFF --- INT ---

DELETE RENAME Records (PRs) # Snatch Paused at Knee #sn
VOLUME REPS SETS BEST EFF BEST INT
975 9 6 138 135
~76.65 75 x 2 x 1 EFF 56% INT 56%
0.1 ~97.1 95 x 2 x 1 EFF 70% INT 70%
0.1 ~117.55 115 x 2 x 1 EFF 85% INT 85%
0.1 125 x 1 x 1 EFF 91% INT 93%
1 135 x 1 x 1 EFF 98% INT 100%
PR 145 x 1 x 1 EFF PR% INT PR%

VOLUME REPS SETS BEST EFF BEST INT
3135 15 5 305 305
0.1 ~141.15 135 x 3 x 1 EFF 46% INT 44%
0.1 ~193.4 185 x 3 x 1 EFF 63% INT 61%
0.1 ~235.25 225 x 3 x 1 EFF 77% INT 74%
0.2 ~256.15 245 x 3 x 1 EFF 84% INT 80%
0.2 ~266.6 255 x 3 x 1 EFF 87% INT 84%

VOLUME REPS SETS BEST EFF BEST INT
1395 9 7 230 230
~97.1 95 x 2 x 1 EFF 42% INT 41%
~138 135 x 2 x 1 EFF 60% INT 59%
0.1 ~168.65 165 x 2 x 1 EFF 73% INT 72%
0.1 185 x 1 x 1 EFF 80% INT 80%
0.1 205 x 1 x 1 EFF 89% INT 89%
0.1 215 x 1 x 1 EFF 93% INT 93%
220 x 0 x 1 EFF --- INT ---

DELETE RENAME Records (PRs) # Front Rack Support/Jerk Dip
VOLUME REPS SETS BEST EFF BEST INT
8150 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%
0.9 ~391.6 315 x 10 x 1 EFF 89% INT 89%
Posts on September 15th