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Trombamatt
Age 38 , BW 143.2
Join Date: 2013-11-13.
Following: 8.
Insert Post:
Your are on Wednesday 23, Sep 2015
-- Bodyweight: 142.2
Warm up
800M Jog
5 Burpee
10 Box jump step down
20 DU or 20 speed steps
Repeat 2 times run will decrease to 400 then 200

Strength
20min EMOM
A Back Squat @ 75% 1RM 3-5 Reps
B DB Bench Press 50/35 5-7 reps
C Strict pull up 3-7 reps
D Rest

WOD
10min AMRAP
25 HR Push ups
20 DB Press
15 Ring Row

VOLUME REPS SETS BEST EFF BEST INT
7275 35 7 306.65 306
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 60%
0.2 ~235.5 215 x 5 x 1 EFF 77% INT 70%
0.8 ~251.9 230 x 5 x 4 EFF 82% INT 75%


VOLUME REPS SETS BEST EFF BEST INT
1600 20 4 96.6 88.2
2+ ~87.6 80 x 5 x 4 EFF 91% INT 91%

DELETE RENAME Records (PRs) # Strict Pull-ups
VOLUME REPS SETS BEST EFF BEST INT
2844 20 4 169 145.75
2+ ~155.75 BW x 5 x 4 EFF 92% INT 98%


DELETE RENAME Records (PRs) # Hand Release Push-up
VOLUME REPS SETS BEST EFF BEST INT
7110 50 2 182.25 146.6
2+ ~176.8 BW x 25 x 2 EFF 97% INT 97%

VOLUME REPS SETS BEST EFF BEST INT
2400 40 2 82.25 66.15
2+ ~74.6 PR 60 x 20 x 2 EFF 91% INT 91%

VOLUME REPS SETS BEST EFF BEST INT
4266 30 2 181.45 145.95
2+ ~176.8 BW x 15 x 2 EFF 97% INT 97%
Posts on September 23rd