wait...
? jlai
Age --- , BW ---
Join Date: 2019-06-20.
Insert Post:
Your are on Thursday 22, Aug 2019
---hidden BW---
VOLUME REPS SETS BEST EFF BEST INT
1041 12 4 103 103
0.1 ~76.3 73 x 3 x 1 EFF 74% INT 71%
0.2 ~86.75 83 x 3 x 1 EFF 84% INT 81%
0.3 ~97.25 93 x 3 x 1 EFF 94% INT 90%
0.6 ~102.45 PR 98 x 3 x 1 EFF 99% INT 95%

Hang squat snatch, squat snatch x 2 (drop after each rep)

VOLUME REPS SETS BEST EFF BEST INT
1017 9 3 --- ---
~118.15 PR 113 x 3 x 3 EFF --- INT ---

Pause off the floor, pause above the knee
Heavy-ish

VOLUME REPS SETS BEST EFF BEST INT
615 5 5 143 143
103 x 1 x 1 EFF 72% INT 72%
113 x 1 x 1 EFF 79% INT 79%
0.1 123 x 1 x 1 EFF 86% INT 86%
0.1 133 x 1 x 1 EFF 93% INT 93%
1 143 x 1 x 1 EFF 100% INT 100%


VOLUME REPS SETS BEST EFF BEST INT
1800 60 4 120.25 115
0.8 ~37.3 PR 30 x 15 x 4 EFF 31% INT 26%

Maybe about 15-20 reps for 4 rounds, used 30lb DB in Metcon
Posts on August 22nd