wait...
Trombamatt
Age 38 , BW 144.6
Join Date: 2013-11-13.
Following: 8.
Insert Post:
Your are on Thursday 25, Aug 2016
-- Bodyweight: 143.8
RCBP W3:D4

Muscle Snatch 5RM
P. Clean 80%/1 EMOM x 6 Work up heavy but no misses
Front Squat Paused 2 seconds 3RM, then -5&-10% for 3
DELETE RENAME Records (PRs) # Bicep Opener #acc
VOLUME REPS SETS BEST EFF BEST INT
200 20 1 --- ---
~12.45 10 x 20 x 1 EFF --- INT ---

DELETE RENAME Records (PRs) # Tricep Opener #acc
VOLUME REPS SETS BEST EFF BEST INT
200 20 1 --- ---
~12.45 10 x 20 x 1 EFF --- INT ---

VOLUME REPS SETS BEST EFF BEST INT
1000 20 4 80.5 70
0.7 ~54.75 50 x 5 x 4 EFF 68% INT 71%
↑ 5x2 each side

DELETE RENAME Records (PRs) # Muscle Snatch #sn
VOLUME REPS SETS BEST EFF BEST INT
2355 27 6 125 125
0.1 ~71.2 65 x 5 x 1 EFF 57% INT 52%
0.1 ~82.15 75 x 5 x 1 EFF 66% INT 60%
0.2 ~93.1 85 x 5 x 1 EFF 74% INT 68%
0.2 ~104.05 95 x 5 x 1 EFF 83% INT 76%
0.3 ~115 105 x 5 x 1 EFF 92% INT 84%
↑ good reps
0.3 ~117.55 115 x 2 x 1 EFF 94% INT 92%
↑ banging hips/bar moving away

DELETE RENAME Records (PRs) # Power Clean #cj
VOLUME REPS SETS BEST EFF BEST INT
2090 13 6 205 205
0.1 ~120.25 115 x 3 x 1 EFF 59% INT 56%
0.1 ~151.6 145 x 3 x 1 EFF 74% INT 71%
0.1 ~178.9 175 x 2 x 1 EFF 87% INT 85%
0.2 ~189.1 185 x 2 x 1 EFF 92% INT 90%
0.4 ~199.35 PR 195 x 2 x 1 EFF 97% INT 95%
0.5 200 x 1 x 1 EFF 98% INT 98%

VOLUME REPS SETS BEST EFF BEST INT
235 235
0.1 205 x 1 x 1 EFF 87% INT 87%
↑ it was close...

DELETE RENAME Records (PRs) # Pause Front Squat 2 sec #sq
VOLUME REPS SETS BEST EFF BEST INT
3475 17 6 265 265
0.1 ~141.15 135 x 3 x 1 EFF 53% INT 51%
0.1 ~193.4 185 x 3 x 1 EFF 73% INT 70%
0.2 ~235.25 225 x 3 x 1 EFF 89% INT 85%
0.3 ~250.45 PR 245 x 2 x 1 EFF 95% INT 92%
↑ tried a belt, dumb
0.2 ~240.45 230 x 3 x 1 EFF 91% INT 87%
0.2 ~230 220 x 3 x 1 EFF 87% INT 83%

VOLUME REPS SETS BEST EFF BEST INT
300 6 3 --- ---
~15.35 15 x 2 x 1 EFF --- INT ---
~46 45 x 2 x 1 EFF --- INT ---
~92 PR 90 x 2 x 1 EFF --- INT ---
↑ empty, 1 plate, 2 plates

VOLUME REPS SETS BEST EFF BEST INT
450 4 2 --- ---
~92 90 x 2 x 1 EFF --- INT ---
~138 PR 135 x 2 x 1 EFF --- INT ---
↑ 2 plates, 3 plates

VOLUME REPS SETS BEST EFF BEST INT
540 6 3 --- ---
~46 45 x 2 x 1 EFF --- INT ---
~92 90 x 2 x 1 EFF --- INT ---
~138 PR 135 x 2 x 1 EFF --- INT ---
↑ similar

DELETE RENAME Records (PRs) # Reverse Hyper #acc
VOLUME REPS SETS BEST EFF BEST INT
3451.2 24 3 175.55 141.2
2+ ~169.6 BW x 8 x 3 EFF 97% INT PR%

DELETE RENAME Records (PRs) # Hanging leg raise #acc
VOLUME REPS SETS BEST EFF BEST INT
5176.8 36 3 186.5 150
2+ ~178.8 BW x 12 x 3 EFF 96% INT 96%

DELETE RENAME Records (PRs) # Glute Ham Raise #acc
VOLUME REPS SETS BEST EFF BEST INT
4914 30 3 277.1 222.9
0.3 ~191.2 BW + 10 x 10 x 1 EFF 69% INT 69%
0.8 ~209.85 BW + 25 x 10 x 2 EFF 76% INT 76%


And I did Helen later...
Posts on August 25th