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Exercises  31 
Rasmushorslev
Age 26 , BW 97
Join Date: 2014-05-11.
Following: 31.
Insert Post:
Your are on Monday 16, Apr 2018
-- Bodyweight: 97
AM:
☒ DELETE ₪ RENAME Records (PRs) # Pullups
VOLUME REPS SETS BEST EFF BEST INT
2328 24 4 130 130
1 ~108.85 BW x 6 x 4 EFF 84% INT 75%

☒ DELETE ₪ RENAME Records (PRs) # Ring Dips
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%

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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.
☒ DELETE ₪ RENAME Records (PRs) # Power Clean
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%

☒ DELETE ₪ RENAME Records (PRs) # Push Jerk
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
☒ DELETE ₪ RENAME Records (PRs) # Squat
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)
☒ DELETE ₪ RENAME Records (PRs) # Dødløft
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%

☒ DELETE ₪ RENAME Records (PRs) # Bænkpres
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%

☒ DELETE ₪ RENAME Records (PRs) # Clean
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
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Posts on April 16th