Optimization of PORM

[plaguewielder]

17/8/2020
bj 6x
bs 3,3,2,2,3,2,2,2,2@99.5
sohp 6@39 6x, 5@39 4x

18/8/2020
bj 6x
hex dl 5,5@141.5, 5,5@139
cu 33r in 6s

19/8/2020
bj 6x
sohp 8@34 8x, 7,7@34

20/8/2020
bj 6x
bj + 10kg mbt 10x
bs 3@94.5 5x
cu 34r in 6s

21/8/2020
bj 7x
dl 41@147 (in 20min)
sohp 2,2,2@49, 2@46.5 7x

22/8/2020
bj 6x
pause sls 57r in 10s
pu 120r in 10s

23/8/2020
bj 6x
cu 35r in 7s

[plaguewielder]

24/8/2020
bj 6x
bs 4,6@94.5, 6,4,6@92, 6,4,6@87
sohp 6@39 8x, 5,5@39

25/8/2020
weighted bj 8x2
hex bar dl 3@141.5 5x
cu 36r in 7s

26/8/2020
bj 5x
sohp 8@34 10x

27/8/2020
bj 10x
bs 1@109.5, 1@102 15x
cu 37r in 8s

28/8/2020
bj 10x
dl 47@147 (in 20min)
sohp 2@49 4x, 2@46.5 6x

29/8/2020
bj 10x
pause sls 7,7,7,7,7
pu 124r in 10s

30/8/2020
bj 10x
cu 38r in 7s

[plaguewielder]

31/8/2020
bj 5x
double bj w 10kg mbt 8x
bs 25@97 (in 18min)
sohp 6@39 10x

1/8/2020
bj 12x
hex bar dl 4,4,4,3,3,3@141.5
cu 39r in 7s

2/8/2020
bj 5x
double bj 5x
sohp 8,8,8@35, 7@35 7x

3/8/2020
bj 5x
weighted bj 8x2
bs 2,2@99.5, 1,1,1,1,1@104.5, 1,1,1@107
cu 40r in 8s

4/8/2020
bj 6x
dl 38@152 (in 20min)
sohp 1,1,1,1@51.5, 2,2,2@49, 2,2,2@46.5

5/8/2020
bj 10x
pause sls 37r in 5s
pu 68r in 5s

6/8/2020
bj 5x
double bj 5x
cu 41r in 7s

[plaguewielder]

7/8/2020
bj 10x
bj with 10kg mbt 4x
bj with 8kg mbt 4x
bs 3@94.5 5x, 3@92 5x
sohp 36@41.5 in 10s

8/8/2020
bj 10x
hex bar dl 3,3,2@146.5, 3,3,2@144
cu 42r in 8s

9/8/2020
bj 5x
double bj 5x
sohp 60@36.5 in 9s

10/8/2020
bj 5x
backward bj+bj 7x
bs 2@102 8x
cu 43r in 9s

11/8/2020
bj 5x
weighted bj 5x
bj 3x
dl 44@152 in 20min
sohp 14@49 in 11s

12/8/2020
bj 10x
pause sls 39r in 6s
pu 72r in 6s

13/8/2020
bj 5x
double bj 5x
cu 44r in 8s

[plaguewielder]

14/9/2020
bj 5x
double bj with 8kg med ball throw 6x
fs 2,2,2,2@92, 2,2,2@87
sohp 38@41.5 in 9s

15/9/2020
bj 10x
hex bar dl 3,3,3,3,2,2,2,2@146.5
cu 45r in 9s

16/9/2020
bj 5x
double bj 5x
sohp 62@36.5 in 9s

17/9/2020
bj 10x
bs 1@112, 2@99.5 10x
cu 46r in 9s

18/9/2020
bj 5x
backward bj+bj 5x
dl 44@152 in 20min
sohp 15@49 in 10s

19/9/2020
bj 10x
pause sls 40r in 6s
pu 74r in 6s

20/9/2020
bj 5x
double bj 5x
cu 47r in 9s

[plaguewielder]

21/9/2020
bj 10x (260-265cm)
fs 1@94.5 6x, 1@92 6x
sohp 40@41.5 in 10s

22/9/2020
bj 10x
hex bar dl 2,2,1,1,1@151.5, 2,2,1,1,1@149
cu 48r in 10s

23/9/2020
bj 5x
double bj 5x
sohp 65@36.5 in 10s

24/9/2020
bj 5x
double backward bj+bj 5x
bs 1@104.5 15x
cu 49r in 10s

25/9/2020
bj 5x
weighted bj 5x
dl 1@164.5 6x, 1@162 6x
sohp 17@49 in 11s

26/9/2020
bj 10x
pause sls 42r in 7s
pu 77r in 7s

27/9/2020
bj 5x
double bj 5x
cu 50r in 10s

[plaguewielder]

28/9/2020
bj 10x
fs 3,2,2,2@89.5, 3,2,2,2@87
sohp 40@41.5 in 9s

29/9/2020
bj 5x
bj to 50cm box 5x2
hex bar dl 3@146.5 8x
cu 51r in 10s

30/9/2020
bj 5x
bj to box 5x2
sohp 67@36.5 in 10s

1/10/2020
bj 5x
weighted bj 6x
bs 1@114.5, 2@102 8x
cu 52r in 10s

2/10/2020
bj 5x
bj to box 5x2
hex bar dl 20@140 in 6s
sohp 1@50 10x

3/10/2020
bj 8x
bj to box 5x
bs 27@90 in 6s
pu 80r in 7s

4/10/2020
bj 10x
cu 53r in 10s

[plaguewielder]

5/10/2020
bj 5x
bj to box 5x
bs 1@114.5 (porm 118), 2@102 6x
sohp 33@44 in 10s

6/10/2020
bj 5x
bj to box 5x2
hex bar dl 1,2,1,2,2,1,2@151.5
cu 2@102 5x, 2@101 5x

7/10/2020
bj 10x
bs 24@92 in 7s
sohp 29@39 in 5s, 31@36.5 in 5s

8/10/2020
bj 5x
bj to box 5x
cu 53r in 10s

9/10/2020
bj 10x
bs 1@114.5 (porm 118), 2@102 7x
sohp 1@51.5 5x, 2@49 5x

10/10/2020
bj 5x
bj to box 5x2
hex bar dl 24@140 in 6s
pu 83r in 7s

11/10/2020
bj 10x
cu 54r in 10s

[plaguewielder]

12/10/2020
bj 10x
bs 29@92 in 8s
sohp 20@44 in 5s, 23@41.5 in 5s

13/10/2020
bj 10x
hex bar dl 2@154 5x, 1@156.5 5x
cu 2@103 10x

14/10/2020
bj 10x
bs 1@114.5 (porm 118)
sohp 30@39 in 5s, 31@36.5 in 5s

15/10/2020
bj 5x
bj to box 3x2
rev lunge 18@67 in 5s
cu 53r in 10s

16/10/2020
bj 6x
hex bar dl 1@156.5 5x, 3,3,3@146.5
rdl 8,7@102
sohp 1@51.5 5x, 2@49 5x

17/10/2020
bj 5x
bj to box 3x3
cu 55r in 10s

18/10/2020
bj 6x
bj to box 3x3
pause sls 35r in 5s
dips 56r in 10s

[plaguewielder]

19/10/2020
bj 5x
bj to box 3x3
dl 1@160 5x
def dl 15@135 in 4s

20/10/2020
bj 6x
sprint 5x10m
rev lunge 21@67.5 in 5s
cu 30r in 5s

21/10/2020
bj 10x
rdl 18@110 in 4s
dips 32r in 5s

22/10/2020
bj 10x
high knee jump 5x5
cu 31r in 5s

23/10/2020
bj 10x
sprint 3x10m, 3x15m
dl 1@160 8x
def dl 22@135 in 5s
pu 93r in 7s

24/10/2020
bj 10x
high knee jump 5x5
rev lunge 18@70 in 5s
cu 32r in 5s

25/10/2020
bj 10x
bj to box 5x
rdl 20@110 in 4s
pu 65r in 5s

[plaguewielder]

26/10/2020
bj 10x
high knee jump 5x5
cu 33r in 5s

27/10/2020
bj 10x
sprint 4x10m, 2x20m
dl 1@162.5 6x
def dl 20@135 in 5s
pu 67r in 5s

28/10/2020
bj 10x
bj to box 3x3
rev lunge 20@70 in 5s
cu 34r in 5s

29/10/2020
bj 10x
bj to box 5x2
rdl 22@110 in 4s
pu 69r in 5s

30/10/2020
bj 10x
high knee jump 5x5
cu 35r in 5s

31/10/2020
bj 10x
sprint 2x10m, 2x15m, 2x20m
dl 1,1@162.5, 1@165
def dl 22@135 in 5s
pu 71r in 5s

1/11/2020
bj 10x
bj to box 4x3
rev lunge 22@70 in 5s
cu 36r in 5s

[plaguewielder]

2/11/2020
bj 10x
rdl 24@110 in 4s
pu 73r in 5s

3/11/2020
bj 10x
dl 1@162.5 5x
cu 37r in 5s

4/11/2020
bj 10x
high knee jump 5x5
def dl 22@135 in 5s
pu 74r in 5s

5/11/2020
bj 10x
cu 38r in 5s

6/11/2020
bj 10x
sprint 2x10m, 1x15m, 2x20m, 1x25m
pause sls 36r in 5s
pu 75r in 5s

7/11/2020
bj 10x
bj to box 4x3
rdl 26@110
cu 39r in 5s

8/11/2020
bj 10x
rev lunge 21@70 in 4s
pu 77r in 5s

[plaguewielder]

9/11/2020
bj 10x
cu 40r in 5s

10/11/2020
bj 10x
sprint 3x10m, 3x15m, 2x20m
dl 1,1,1@162.5, 1,1,1@165
pu 78r in 5s

11/11/2020
bj 10x
high knee jump 5x5
def dl 23r in 5s
cu 41r in 5s

12/11/2020
bj 10x
pause sls 37r in 5s
pu 79r in 5s

13/11/2020
bj 10x
sprint 2x15m, 2x20m, 2x25m
cu 42r in 5s

14/11/2020
bj 10x
rdl 20@115 in 4s
pu 80r in 5s

15/11/2020
bj 10x
bj to box 5x3
rev lunge 19@72.5 in 4s
cu 43r in 5s

[plaguewielder]

16/11/2020
bj 10x
pu 81r in 5s

17/11/2020
bj 10x
sprint 1x10m, 1x15m, 1x20m, 1x25m, 2x30m
dl 1,1@162.5, 1,1@165, 1,1@167.5
cu 44r in 5s

18/11/2020
bj 10x
dl 25@135 in 5s
pu 82r in 5s

19/11/2020
bj 10x
pause sls 8,8,8
cu 45r in 5s

20/11/2020
bj 10x
pu 84r in 5s

21/11/2020
bj 10x
sprint 7x20m
rdl 22@115 in 4s
cu 46r in 5s

22/11/2020
bj 10x
rev lunge 18@72.5 in 4s
pu 86r in 5s

[plaguewielder]

23/11/2020
bj 10x
cu 10,10,10

24/11/2020
bj 10x
sprint 8x20m
dl 1,1,1@165, 1,1,1@167.5
pause sls 9,8,8
pu 19,18,18

25/11/2020
bj 10x
def dl 27@135 in 5s
cu 11,10,10

26/11/2020
bj 10x
pu 20,19,19

27/11/2020
bj 10x
sprint 12x10m
rev lunge 20@72.5 in 4s
cu 35r in 5s

28/11/2020
bj 10x
bj to box 3x3
rdl 26@115 in 4s
pu 65r in 5s

29/11/2020
bj 10x
cu 36r this n 5s

[plaguewielder]

30/11/2020
bj 10x
sprint 5x30m
dl 1,1@165, 1,1@167.5, 1,1@170
pause sls 9,9,8
pu 67r in 5s

1/12/2020
bj 10x
def dl 20@137.5 in 5s
cu 37r in 5s

2/12/2020
bj 10x
pu 69r in 5s

3/12/2020
bj 10x
sprint 5x10m, 5x20m
rev lunge 21@72.5 in 5s
cu 38r in 5s

4/12/2020
bj 10x
rdl 23@117.5 in 4s
pu 71r in 5s

5/12/2020
bj 10x
cu 39r in 5s

6/12/2020
bj 10x
sprint 7x20m
dl 1,1,1@167.5, 1,1,1@170
pause sls 30r in 5s
pu 73r in 5s

[plaguewielder]

7/12/2020
bj 10x
def dl 22@137.5 in 5s
cu 40r in 5s

8/12/2020
bj 10x
pu 75r in 5s

9/12/2020
bj 10x
rev lunge 22@72.5 in 4s
cu 41r in 5s

10/12/2020
bj 10x
rdl 25@117.5 in 4s
pu 77r in 5s

11/12/2020
bj 10x
cu 42r in 5s

12/12/2020
bj 10x
dl 1,1@167.5, 1,1@170, 1,1@172.5
pause sls 32r in 5s
pu 79r in 5s

13/12/2020
bj 10x
def dl 23@137.5 in 5s
cu 35r in 4s

[plaguewielder]

14/12/2020
bj 10x
pu 81r in 5s

15/12/2020
bj 10x
rev lunge 19@75 in 4s
cu 36r in 4s

16/12/2020
bj 10x
rdl 21@120 in 4s
pu 83r in 5s

17/12/2020
bj 10x
cu 37r in 4s

18/12/2020
bj 7x
dl 1,1,1@170, 1,1,1@172.5
pause sls 33r in 5s
pu 85r in 5s

19/12/2020
bj 8x
def dl 25@137.5 in 5s
cu 38r in 4s

20/12/2020
bj 8
pu 87r in 5s

[plaguewielder]

21/12/2020
bj 6
rev lunge 21@75 in 4s
cu 39r in 4s

22/12/2020
bj 8
rdl 23@120 in 4s
pu 89r in 5s

23/12/2020
bj 6
cu 40r in 4s

24/12/2020
bj 8
dl 1@170 6x
pause sls 35r in 5s
pu 91r in 5s

25/12/2020
bj 9
def dl WHATEVER
cu 30r in 4s

x 26/12/2020
bj 6
rev lunge 24@60
pu 93r in 5s

x 27/12/2020x
bj 10
bj to box 3x3
rdl 24@120
cu 31r in 4s

[plaguewielder]

x 28/12/2020
bj 7
pu 95r in 5s

29/12/2020
bj 7
def dl 2cm 1@160 4x
pause sls 37r in 5s
cu 32r in 4s

30/12/2020
bj 6
def dl 7cm 32@130
pu 97r in 5s

31/12/2020
bj 8
cu 33r in 4s

1/1/2021
bj 6
def dl 2cm 1@160 4x
rev lunge 26@60
pu 99r in 5s

2/1/2021
bj 6
rdl 26@120
cu 34r in 4s

3/1/2021
bj 6
pu5kg 57r in 5s