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Rasmushorslev
Age 26 , BW 98
Join Date: 2014-05-11.
Following: 31.
Insert Post:
Your are on Tuesday 12, Jun 2018
-- Bodyweight: 93.7
AM: 10.00 - 11.00
1. Air Runner Conditioning
2 Rounds:
21 Calorie Run
18 Calorie Run
15 Calorie Run
12 Calorie Run
9 Calorie Run
Rest :30 seconds between sets and 3 minutes between rounds.
R1: 1:08, 0:58, 0:48, 0:34, 0:25
R2: 1:03, 0:55, 0:45, 0:37, 0:25

2. Front Squat
5 Reps @ 75%
1 Rep @ 80%
5 Reps @ 75%
1 Rep @ 85%
5 Reps @ 75%
1 Rep @ 90%
Rest as needed between sets.
VOLUME REPS SETS BEST EFF BEST INT
2285 23 7 160 160
0.1 ~76.65 70 x 5 x 1 EFF 48% INT 44%
0.1 ~115 105 x 5 x 1 EFF 72% INT 66%
112.5 x 1 x 1 EFF 70% INT 70%
0.1 ~115 105 x 5 x 1 EFF 72% INT 66%
120 x 1 x 1 EFF 75% INT 75%
0.1 ~115 105 x 5 x 1 EFF 72% INT 66%
0.1 127.5 x 1 x 1 EFF 80% INT 80%

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PM: 16.15 - 17.15
3. Hang Squat Clean
On the Minute x 9
Minutes 0:00 â 3:00 â 3 Hang Squat Cleans
Minutes 4:00 â 6:00 â 2 Hang Squat Cleans
Minutes 7:00 â 9:00 â 1 Hang Squat Clean
Aim to build in each minute, reaching a heavy single for the day on minute 9. Not looking for max effort today.
VOLUME REPS SETS BEST EFF BEST INT
1565 18 9 130 130
0.1 ~62.75 60 x 3 x 1 EFF 48% INT 46%
0.1 ~73.2 70 x 3 x 1 EFF 56% INT 54%
0.1 ~83.65 80 x 3 x 1 EFF 64% INT 62%
0.1 ~92 90 x 2 x 1 EFF 71% INT 69%
0.1 ~102.2 100 x 2 x 1 EFF 79% INT 77%
0.1 ~107.35 105 x 2 x 1 EFF 83% INT 81%
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%

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4. Conditioning
For Time:
1 Round of Kelly
2 Rounds of Helen
1 Round of Kelly

Kelly: 400 Meter Run, 30 Box Jumps (24/20), 30 Wallballs (20/14)
Helen: 400 Meter Run, 21 Kettlebell Swings (53/35), 12 Pull-ups
Score: 14:51

5. Bar Muscle-Ups
4 Rounds, Not For Time:
1:30 Light Bike, Row, or Ski Erg
30% of Estimated Max Bar Muscle-Up Set.
Cyklede stille og rolig pace + 3 BMU
DELETE RENAME Records (PRs) # Kipping Bar Muscleups
VOLUME REPS SETS BEST EFF BEST INT
1311.8 14 5 111.55 97
0.7 ~95.8 BW x 2 x 1 EFF 86% INT 97%
2+ ~97.95 BW x 3 x 4 EFF 88% INT 97%
Posts on June 12th