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double_h11
Age 33 , BW 91
Join Date: 2014-02-03.
Following: 12.
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Your are on Saturday 14, Jun 2014
-- Bodyweight: 87
WARM UP:
Take 10 minutes to address anything that needs attention; we have endless prep and iso-stability movements and variations, so pick a few and do them for 10 minutes.
2-3 x
Banded Walks â 10 yards
Banded Reverse Walks â 10 yards
Banded Lateral Walks RT â 10 yards
Banded Lateral Walks LT â 10 yards
Charleston â 10 RT + 10 LT

PA 2 â MEDIUM
Front Squat 4 @ 70%, 4Ã3 @ 80%
Full Clean 3 @ 75%, 2Ã3 @ 80%
Clean Pull 3 @ 95%, 3 @ 105%

VOLUME REPS SETS BEST EFF BEST INT
1320 24 7 87.6 80
0.1 ~21.4 20 x 4 x 1 EFF 24% INT 25%
0.1 ~42.8 40 x 4 x 1 EFF 49% INT 50%
0.2 ~64.2 60 x 4 x 1 EFF 73% INT 75%
1 ~73.2 70 x 3 x 4 EFF 84% INT 88%


VOLUME REPS SETS BEST EFF BEST INT
620 17 5 53.5 50
0.1 ~21.4 20 x 4 x 1 EFF 40% INT 40%
0.1 ~32.1 30 x 4 x 1 EFF 60% INT 60%
0.2 ~41.8 40 x 3 x 1 EFF 78% INT 80%
2+ ~52.25 50 x 3 x 2 EFF 98% INT 100%


VOLUME REPS SETS BEST EFF BEST INT
762.5 8 4 112.35 105
60 x 1 x 1 EFF 53% INT 57%
80 x 1 x 1 EFF 71% INT 76%
0.6 ~104.55 100 x 3 x 1 EFF 93% INT 95%
2+ ~112.4 PR 107.5 x 3 x 1 EFF 100% INT PR%


COOL DOWN:
3 x
Banded Support Full Squat â 30 seconds
Active Hamstring Stretch w/ banded assist â 30 seconds RT/LT
Dancer Stretch reaching middle (30 sec), right (30 sec) and left (30 sec)
Banded Vertical Lunge Stretch â 30 seconds RT/LT
Posts on June 14th