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Rasmushorslev
Age 26 , BW 95
Join Date: 2014-05-11.
Following: 31.
Insert Post:
Your are on Friday 12, Jan 2018
-- Bodyweight: 94.5
1. Kipping Handstand Push-ups
For Time:
12 Parallete Kipping Handstand Push-ups (med 15 kg sort eleiko skive + ab mat under hovedet)
18 Deficit Handstand Push-ups (4.5â³/3â³) (20 kg eleiko sort skive)
24 Kipping Handstand Push-ups (floor)
5:55

2. Front Squat
3 Reps @ 82%
1 Rep @ 87%
3 Reps @ 82%
1 Rep @ 90%
3 Reps @ 82%
1 Rep @ 93%
rest as needed between
Done

VOLUME REPS SETS BEST EFF BEST INT
2063 20 8 160 160
0.1 ~76.65 70 x 5 x 1 EFF 48% INT 44%
0.1 ~104.55 100 x 3 x 1 EFF 65% INT 63%
0.1 ~120.25 115 x 3 x 1 EFF 75% INT 72%
122 x 1 x 1 EFF 76% INT 76%
0.1 ~120.25 115 x 3 x 1 EFF 75% INT 72%
126 x 1 x 1 EFF 79% INT 79%
0.1 ~120.25 115 x 3 x 1 EFF 75% INT 72%
0.1 130 x 1 x 1 EFF 81% INT 81%

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3. Conditioning
For Time:
21 â 15 â 9:
Bike for Calories
Thrusters (95/65)
Directly intoâ¦
15 â 12 â 9:
Row for Calories
Hang Squat Cleans (95/65)
Directly intoâ¦
12 â 9 â 6:
Burpees over Bar
Overhead Squats (95/65)
Row for Calories
Done 15:19
med 43 kg

4. Midline
For Time:
21-18-15-12-9:
Ski Erg Calories
GHD Sit-Ups
Done
Posts on January 12th