Optimization of PORM

[plaguewielder]

18/10/2021
dbj 540cm
bs 17@105
cu 40@bw

19/10/2021
dbj 535cm

20/10/2021
dbj 535cm
bs 6@120
def pu 24@bw+30

21/10/2021
dbj 530cm

22/10/2021
dbj 530cm
bs 27@95
cu 18@bw+20

23/10/2021
dbj 520cm
def pu 88@bw

24/10/2021
dbj 555cm

[plaguewielder]

25/10/2021
dbj 525cm
bs 18@105
cu 41@bw

26/10/2021
dbj 515cm

27/10/2021
dbj 530cm
bs 7@120
def pu 24@30

28/10/2021
dbj 530cm

29/10/2021
dbj 520cm
bs 29@95
cu 19@bw+20

30/10/2021
dbj 545cm
def pu 91@bw

31/10/2021
dbj 540cm

[plaguewielder]

1/11/2021
dbj 535cm
bs 19@105
cu 42@bw

2/11/2021
dbj 530cm

3/11/2021
dbj 540cm
bs 8@120
def pu 25@bw+30

4/11/2021
dbj 530cm

5/11/2021
dbj 525cm
bs 31@95
cu 20@bw+20

6/11/2021
dbj 540cm
def pu 94@bw

7/11/2021
dbj 540cm

[plaguewielder]

8/11/2021
dbj 535cm
bs 20@105
cu 43@bw

9/11/2021
dbj 535cm
def pu 43@bw+10

10/11/2021
dbj 535cm
bs 9@120

11/11/2021
dbj 530cm
cu 21@bw+20

12/11/2021
dbj 535cm
bs 23@100
def pu 32@bw+20

13/11/2021
dbj 555cm

14/11/2021
dbj 540cm

[plaguewielder]

15/11/2021
dbj 535cm
bs 20@100, 5s
cu 28@bw+10, 7s

16/11/2021
dbj 535cm
def pu 32@bw+20, 7s

17/11/2021
dbj 540cm
bs 20@100, 5s

18/11/2021
dbj 540cm
cu 28@bw+10, 7s

19/11/2021
dbj 555cm
bs 20@100, 5s
def pu 35@bw+20, 7s

20/11/2021
dbj 550cm

21/11/2021
dbj 545cm

[plaguewielder]

22/11/2021
dbj 540cm
bs 20@100, 5s
cu 28@bw+10, 7s

23/11/2021
dbj 530cm
def pu 35@bw+20, 7s

24/11/2021
dbj 525cm
bs 20@100, 5s

25/11/2021
dbj 530cm
cu 28@bw+10, 7s

26/11/2021
dbj 540cm
bs 20@100, 5s
def pu 35@bw+20, 7s

27/11/2021
dbj 540cm
hang leg raise 3x3

28/11/2021
dbj 545cm

[plaguewielder]

1, 537.5
dbj 530cm
bs 20@100, 5s
cu 28@bw+10, 7s

2, 537.8
dbj 540cm
def pu 35@bw+20, 7s

3, 537.5
dbj 535cm
bs 20@100, 5s
hlr 3,3,3,3

4, 537.3
dbj 535cm
cu 28@bw+10, 7s

5, 537.6
dbj 540cm
bs 20@100
def pu 35@bw+20

6, 538.3
dbj 545cm
hlr 3,3,3,3,3

7, 538.0
dbj 535cm
dead hang 2x1min

[plaguewielder]

1, 537.7
dbj 535cm
bs 3,3,3,3,3@105
cu 5,5,4,4,4@bw+12

2, 538.4
dbj 545cm
def pu 5,5,5,5,5@bw+25
dead hang 2x1min

3, 537.6
dbj 530cm
bs 3,3,3,3,3@105
hlr 4,4,4,3

4, 538.3
dbj 545cm
cu 7,7,7,7,7@bw

5, 540.5
dbj 560cm
bs 6,6,6,6,6@95
def pu 6,6,6,6,6@bw+20

6, 541.5
dbj 550cm
hlr 4,4,4,4

7, 541.4
dbj 540cm

[plaguewielder]

1, 541.3
dbj 540cm
bs 3,3,3,3,3@105
cu 3,3,3,3,3@bw+15

2, 541.2
dbj 540cm
def pu 3,3,3,3,3@bw+30

3, 541.6
dbj 545cm
kb swing 5,5,5@40
hlr 4,4,4,3,3

4, 541.9
dbj 545cm
cu 7,7,7,7,7@bw

5, 543.2
dbj 555cm
bs 6,6,6,6,6@95
def pu 7,6,6,6,6@bw+20

6, 542.9
dbj 540cm
hlr 4,4,4,4,3

7, 543.1
dbj 545cm

[plaguewielder]

1, 542.8
dbj 540cm
bs 3,3,3,3,3@105
cu 3,3,3,3,3@bw+15

2, 542.5
dbj 540cm
def pu 3,3,3,3,3@bw+30

3, 542.3
dbj 540cm
kb swing 6,6,6@40
hlr 4,4,4,4,4

4, 542.1
dbj 540cm
cu 7,7,7,7,7@bw

5, 542.4
dbj 545cm
bs 6,6,6,6,6@95
def pu 6,6,6,6,6@bw+20

6, 541.7
dbj 535cm
hlr 5,4,4,4,4

7, 539.5
dbj 520cm

[plaguewielder]

1, 540.1
dbj 545cm
bs 3,3,3,3,3@105
cu 3,3,3,3,3@bw+16

2, 542.1
dbj 560cm
def pu 3,3,3,3,3@bw+30

3, 541.4
dbj 535cm
kb swing 12,12,12@32
hlr 5,5,4,4,4

4, 541.8
dbj 545cm
cu 7,7,7,7,7@bw

5, 543.1
dbj 555cm
bs 6,6,6,6,6@95
def pu 6,6,6,6,6@bw+20

6, 544.3
dbj 555cm
hlr 5,5,5,4,4

7, 544.9
dbj 550cm

[plaguewielder]

1, 544.4
dbj 540cm
bs 3,3,3,3,3@105
cu 3,3,3,3,3@bw+16

2, 543.5
dbj 535cm
def pu 3,3,3,3,3@bw+30

3, 543.7
dbj 545cm
kb swing 7,7,7@40
hlr 5,5,5,4,4

4, 543.3
dbj 540cm
cu 7,7,7,7,7@bw

5, 544.0
dbj 550cm
bs 6,6,6,6,6@95
def pu 6,6,6,6,6@bw+20

6, 542.6
dbj 530cm
hlr 5,5,5,5,4

7, 542.8
dbj 545cm

[plaguewielder]

1, 541.5
dbj 530cm
bs 3@110, 3,3,3,3@105
cu 3,3,3,3,3@bw+17

2, 540.4
dbj 530cm
def pu 3@bw+35, 3,3,3,3@bw+30

3, 539.9
dbj 535cm
kb swing 8,8,8@40
hlr 5,5,5,5,4

4, 539.9
dbj 540cm
cu 7,7,7,7,7@bw

5, 540.4
dbj 545cm
bs 6,6,6,6,6@95
def pu 6,6,6,6,6@bw+20

6, 539.9
dbj 535cm
hlr 5,5,5,5,5

7, 540.9
dbj 550cm

[plaguewielder]

1, 542.3
dbj 555cm
bs 3,3@110, 3,3,3@105
cu 3,3,3,3,3@bw+17

2, 541.1
dbj 530cm
def pu 3@bw+35 3,3,3,3@bw+30

3, 542.5
dbj 555cm
kb swing 8,8,8@40
hlr 5,5,5,5,4

4, 541.8
dbj 535cm
cu 7,7,7,7,7@bw

5, 542.1
dbj 545cm
bs 5,5,5,5,5@95
def pu 6,6,6,6,6@bw+20

6, 542.4
dbj 545cm
rhythmic jumps 3x5
hlr 5,5,5,5,5

7, 543.2
dbj 550cm
sprint80% 3x30m

[plaguewielder]

__________________
1, 541.9
dbj 530cm
def pu 3,3,3@128

2, 544.7
dbj 570cm
rhythmic jumps 3x7

3, 545.2
dbj 550cm
sprint90% 3x30m

4, 546.2
dbj 555cm
low hops 5x100

5, 548.1
dbj 565cm
rhythmic jumps 3x8

6, 549.8
dbj 565cm
low hops 3x120

7, 551.8
dbj 570cm
sprint100% 3x10m
sprint80% 3x30m

[plaguewielder]

551.8, 570
_____________
1, 550.6
dbj 540cm
low hops 3x120

2, 551.0
dbj 555cm
rhythmic jumps 3x8

3, 552.4
dbj 565cm
sprint80% 3x35m

4, 551.7
dbj 545cm
single leg low hops 4x40

5, 553.5
dbj 570cm
rhythmic jumps 4x6

6, 555.2
dbj 570cm
bw squat 5x10

7, 555.7
dbj 560cm
sprint80% 4x30m

[plaguewielder]

555.7, 570
_____________
1, 555.6
dbj 555cm

2, 557.5
dbj 575cm
rhythmic jumps 3x8

3, 557.8
dbj 560cm

4, 558.5
dbj 565cm
sprint80% 4x30m

5, 558.7
dbj 560cm

6, 558.3
dbj 555cm
rhythmic jumps 3x8

7, 559.0
dbj 565cm
sprint 4x30m
dips 3@bw 6x
____________
559.0, 575

[plaguewielder]

1, 260
bj 260cm
bs 2,2,2@95, 2,2,2@90
dips 1@bw 7x

2, 260
bj 260cm
db row 6,6,6@24

3, 260
bj 260cm
bj170cm,box50cm 3x3
bs 3,3,3@95, 3,3,3@90
dips 2@bw 10x

4, 260.3
bj 263cm
bj180cm,box50cm 3x3
dips 2@bw 5x
db row 7,7,7@24
hlr 4,4,4@bw

5, 261.3
bj 270cm
bj190cm,box50cm 5x2
bs 2,2,2@95, 2,2,2@90
dips 3@bw 5x

6, 261.5
bj 263cm
bj170cm,box60cm 3x3

7, 261.9
bj 265cm
bj160cm,box60cm 3x3
dips 2@bw 10x
db row 5,5,5@28

[plaguewielder]

1, 262.3
bj 266cm
bj180cm,box50cm 3x3
bs 4,4,4@95, 4,4,4@90
dips 2@bw 10x
hlr 5,5,5

2, 263.7
bj 276cm
bj200cm,box45cm 5x2
dips 5@bw 3x

3, 264.2
bj 269cm
bj150cm,box75cm 2x3
bs 2,2,2@95, 2,2,2@90
db bench 3,3,7@55
db row 6,6,6@28

4, 264.2
bj 264cm
stair jump 40cm, 5x5

5, 264.5
bj 267cm
bs 5,5,5@95, 5,5,5@90
dips 1@bw 10x
hlr 6,6,6

6, 264.3
bj 262cm
bj150cm,box60cm 3x3
dips 1@bw 15x
db row 7,7,7@28

7, 264.5
bj 266cm
bj180cm,box45cm 3x4
dips 2@bw 10x

[plaguewielder]

1, 265.3
bj 272cm
bj180cm,box50cm 1x3
bj190cm,box50cm 1x3
bj200cm,box50cm 1x3
bs 2,2,2@95, 2,2,2@90
hlr 5,5,4,4

2, 264.6
bj 258cm
bj150cm,box60cm 2x5

3, 265.1
bj 270cm
bj200cm,box50cm 2x3
bs 6,6,6@95, 6,6,6@90
db row 5,5,5@32

4, 264.7
bj 261cm
stair jump 40cm 5x5

5, 265.2
bj 270cm
bj190cm,box50cm 1x3
bj180cm,box50cm 2x3
bs 2,2,2@95, 2,2,2@90
hlr 5,5,5,4

6, 265.3
bj 266cm
bj180cm,box45cm 1x3
bj180cm,box60cm 2x3
cu 8,7,6

7, 265.1
bj 263cm
bj180cm,box50cm 3x3