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Exercises  7 
asambol
Age 32 , BW 92
Join Date: 2015-03-09.
Following: 8.
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Your are on Friday 04, Dec 2020
Custom ~1RM (EFF) Factor = 40.
-- Bodyweight: 94
Session duration: 1:25

Rowing (machine) | 00:15:00 | 3490 m | Avg 153, max 173 bpm

☒ DELETE ₪ RENAME Records (PRs) # Front Squat
VOLUME REPS SETS BEST EFF BEST INT
2080 24 3 145 145
0.2 ~96.95 80 x 8 x 1 EFF 67% INT 55%
0.2 ~109.1 90 x 8 x 1 EFF 75% INT 62%
0.2 ~109.1 90 x 8 x 1 EFF 75% INT 62%

RPE 5 6.5 6

☒ DELETE ₪ RENAME Records (PRs) # Cable Crossover
VOLUME REPS SETS BEST EFF BEST INT
1035 74 10 --- ---
~12.9 PR 10 x 15 x 1 EFF --- INT ---
~18.2 PR 15 x 8 x 1 EFF --- INT ---
~17.65 15 x 7 x 1 EFF --- INT ---
~17.65 15 x 7 x 1 EFF --- INT ---
~17.15 15 x 6 x 1 EFF --- INT ---
~17.15 15 x 6 x 1 EFF --- INT ---
~17.15 15 x 6 x 1 EFF --- INT ---
~17.15 15 x 6 x 1 EFF --- INT ---
~17.15 15 x 6 x 1 EFF --- INT ---
~17.65 15 x 7 x 1 EFF --- INT ---

amrap 7min

☒ DELETE ₪ RENAME Records (PRs) # Pull-Up (assisted)
VOLUME REPS SETS BEST EFF BEST INT
1924 26 3 --- ---
~95.5 PR BW -20 x 10 x 1 EFF --- INT ---
~89.7 BW -20 x 8 x 1 EFF --- INT ---
~89.7 BW -20 x 8 x 1 EFF --- INT ---


Battle rope | 5 min | avg 166 | max 175 bpm
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Posts on December 04th