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Rasmushorslev
Age 26 , BW 95
Join Date: 2014-05-11.
Following: 31.
Insert Post:
Your are on Monday 11, Jun 2018
-- Bodyweight: 93.7
AM: 07.20 - 07.40
Gymnastik
E75S x6
A1)
Pullups
BWx9 (3+3+3)
A2)
Ring Dips
BWx3 (3+3+3)
*R10S mellem cluster
VOLUME REPS SETS BEST EFF BEST INT
2529.9 27 3 130 130
1 ~113.45 BW x 9 x 3 EFF 87% INT 72%
↑ 3+3+3 R10

VOLUME REPS SETS BEST EFF BEST INT
2529.9 27 3 116.85 97.2
2+ ~113.45 BW x 9 x 3 EFF 97% INT 96%
↑ 3+3+3 R10


Core - E90S x3
5 Strict Leg Raises + 25 feet HSW

PM: 15.30 - 17.00
1. Box Squat
On the Minute x 10:
2 Box Squats
This is a repeat from last Monday. Aim to best previous. Box height is set to just below parallel.
VOLUME REPS SETS BEST EFF BEST INT
2610 25 12 102.2 100
0.1 ~73.2 70 x 3 x 1 EFF 72% INT 70%
2 ~102.2 100 x 2 x 1 EFF 100% INT 100%
2+ ~112.45 PR 110 x 2 x 10 EFF PR% INT PR%
↑ EMOM

.
2. Push Press
Build to a 1 Rep Max For the Day
VOLUME REPS SETS BEST EFF BEST INT
510 6 5 130 130
0.1 ~73.2 70 x 3 x 1 EFF 56% INT 54%
90 x 1 x 1 EFF 69% INT 69%
100 x 1 x 1 EFF 77% INT 77%
0.1 110 x 1 x 1 EFF 85% INT 85%
115 x 0 x 1 EFF --- INT ---

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3. Gymnastic Conditioning
AMRAP 7:
Strict Deficit Handstand Push-ups (3â³/2â³)

On the Minute (Starting at 0:00): 3 Deadlifts @ 75%
VOLUME REPS SETS BEST EFF BEST INT
4080 27 9 215 215
0.1 ~104.55 100 x 3 x 1 EFF 49% INT 47%
0.1 ~146.35 140 x 3 x 1 EFF 68% INT 65%
0.8 ~167.25 160 x 3 x 7 EFF 78% INT 74%

HSPU fra 15 kg sort bumper plate.
Score: 7,4,4,4,3,4,4

4. Conditioning
4 Rounds For Time:
27/21 Calorie Row
21 Deadlifts (155/105)
15 Barbell Facing Burpees
9 Push Presses (155/105)
Score: 15:40

5. Midline
Not For Time:
45 GHD Sit-Ups
:45 Second L-Sit Hold
30 GHD Sit-Ups
:30 Second L-Sit Hold
15 GHD Sit-Ups
:15 Second L-Sit Hold
L-Sits do not need to be straight â these are total numbers that we are accumulating towards.
Done, men med tucked L-Sit

Overall en træning uden særlig meget energi eller vilje....
Posts on June 11th