wait...
abgushte
Age 33 , BW 182
Join Date: 2013-11-11.
Following: 25.
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Your are on Tuesday 07, Apr 2020
-- Bodyweight: 178
Rugby Lab 2020 Off Season Block 1 w4d1 040720
Prehab -- hips and scaps

Plyo prep -- 1.5 min skipping (I ainât skipping for 3 minutes you want me to die???)

Start 0725

VOLUME REPS SETS BEST EFF BEST INT
6128 32 4 291.5 291.5
0.4 ~217.05 184 x 8 x 2 EFF 74% INT 63%
0.2 ~228.8 194 x 8 x 1 EFF 78% INT 67%
0.3 ~240.6 204 x 8 x 1 EFF 83% INT 70%
↑ took an extra minute to put in Rehbands

Rest 2 min

DELETE RENAME Records (PRs) # Barbell Step Up
VOLUME REPS SETS BEST EFF BEST INT
2016 24 3 99.1 84
2+ ~99.1 84 x 8 x 3 EFF 100% INT 100%
↑ @ 15” box

Rest 90 seconds
Oh letâs try to be less slow then ok maybe if I actually try to be fast I can justify the 12â box. Only took 4 weeks to figure out how to do these optimally smdh. Glutes on fire tho.

DELETE RENAME Records (PRs) # Romanian Deadlift
VOLUME REPS SETS BEST EFF BEST INT
3936 24 3 208.85 173
1 ~187.55 159 x 8 x 1 EFF 90% INT 92%
1.6 ~193.45 164 x 8 x 1 EFF 93% INT 95%
2+ ~199.35 169 x 8 x 1 EFF 95% INT 98%

Rest 90 seconds
All I feel are my glutes dying.

DELETE RENAME Records (PRs) # Single Leg Glute Bridge
VOLUME REPS SETS BEST EFF BEST INT
1320 30 3 221.3 178
0.4 ~54.7 44 x 10 x 3 EFF 25% INT 25%
↑ ?? we using a barbell now?

superset with
DELETE RENAME Records (PRs) # Landmine Grappler
VOLUME REPS SETS BEST EFF BEST INT
785 15 3 --- ---
~53.65 49 x 5 x 1 EFF --- INT ---
~59.15 PR 54 x 5 x 2 EFF --- INT ---

HOLD UP I do not have a good sub for this?? Should I jigger something together?
ONLY TOOK 10 MINUTES TO SET THIS UP

End 0829
Posts on April 07th