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Rasmushorslev
Age 26 , BW 95
Join Date: 2014-05-11.
Following: 31.
Insert Post:
Your are on Monday 16, Apr 2018
-- Bodyweight: 97
AM:
VOLUME REPS SETS BEST EFF BEST INT
2328 24 4 130 130
1 ~108.85 BW x 6 x 4 EFF 84% INT 75%

VOLUME REPS SETS BEST EFF BEST INT
2328 24 4 116.85 97.2
2+ ~108.85 BW x 6 x 4 EFF 93% INT 100%

.

PM:
1. Power Clean and Jerk
On the Minute x 12
Rounds 1-5: Clean Pull + Hang Power Clean + Power Clean + Jerk
Rounds 6-12: 1 Power Clean and Jerk
Repeat from last week. Build to heavy single, not max, for the day.
VOLUME REPS SETS BEST EFF BEST INT
1233 12 12 125 125
0.2 90 x 1 x 5 EFF 72% INT 72%
0.1 100 x 1 x 1 EFF 80% INT 80%
0.1 105 x 1 x 1 EFF 84% INT 84%
0.1 110 x 1 x 1 EFF 88% INT 88%
0.1 110 x 1 x 1 EFF 88% INT 88%
0.1 115 x 1 x 1 EFF 92% INT 92%
0.3 120 x 1 x 1 EFF 96% INT 96%
0.5 123 x 1 x 1 EFF 98% INT 98%

VOLUME REPS SETS BEST EFF BEST INT
1233 12 12 130 130
0.2 90 x 1 x 5 EFF 69% INT 69%
100 x 1 x 1 EFF 77% INT 77%
0.1 105 x 1 x 1 EFF 81% INT 81%
0.1 110 x 1 x 1 EFF 85% INT 85%
0.1 110 x 1 x 1 EFF 85% INT 85%
0.1 115 x 1 x 1 EFF 88% INT 88%
0.1 120 x 1 x 1 EFF 92% INT 92%
0.2 123 x 1 x 1 EFF 95% INT 95%

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2. Back Squat
10 Reps @ 70%
8 Reps @ 75%
6 Reps @ 79%
4 Reps @ 83%
2 Reps @ 88%
Rest 2 minutes between
VOLUME REPS SETS BEST EFF BEST INT
3650 30 5 177.75 170
0.3 ~139.25 112 x 10 x 1 EFF 78% INT 66%
0.3 ~141.55 120 x 8 x 1 EFF 80% INT 71%
0.2 ~141.35 126 x 6 x 1 EFF 80% INT 74%
0.2 ~142.3 133 x 4 x 1 EFF 80% INT 78%
0.1 ~144.15 141 x 2 x 1 EFF 81% INT 83%

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3. Conditioning
For Time:
10-8-6-4-2
Deadlift (275/185)
Bench Press (185/115)
Squat Clean (135/95)
VOLUME REPS SETS BEST EFF BEST INT
3750 30 5 212 212
0.2 ~155.4 PR 125 x 10 x 1 EFF 73% INT 59%
0.2 ~147.45 125 x 8 x 1 EFF 70% INT 59%
0.1 ~140.25 125 x 6 x 1 EFF 66% INT 59%
0.1 ~133.7 125 x 4 x 1 EFF 63% INT 59%
~127.8 125 x 2 x 1 EFF 60% INT 59%

VOLUME REPS SETS BEST EFF BEST INT
2520 30 5 130 130
0.3 ~104.45 PR 84 x 10 x 1 EFF 80% INT 65%
0.2 ~99.1 84 x 8 x 1 EFF 76% INT 65%
0.2 ~94.25 84 x 6 x 1 EFF 72% INT 65%
0.1 ~89.85 84 x 4 x 1 EFF 69% INT 65%
0.1 ~85.85 84 x 2 x 1 EFF 66% INT 65%

VOLUME REPS SETS BEST EFF BEST INT
2220 30 5 144 144
0.2 ~92 PR 74 x 10 x 1 EFF 64% INT 51%
0.2 ~87.3 74 x 8 x 1 EFF 61% INT 51%
0.1 ~83 74 x 6 x 1 EFF 58% INT 51%
0.1 ~79.15 74 x 4 x 1 EFF 55% INT 51%
~75.65 74 x 2 x 1 EFF 53% INT 51%
↑ regnede måske lidt forkert


Gymnastik
W:R 15/15
15 s Hollow Hold
15 s Sideplanke
15 s Arch Hold
15 s Sideplanke
x4 runder
Posts on April 16th