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Rasmushorslev
Age 26 , BW 95
Join Date: 2014-05-11.
Following: 31.
Insert Post:
Your are on Monday 09, Jul 2018
-- Bodyweight: 95
AM: 09.15 - 10.15
Gymnastik
EMOM6M
A1)
Pullups
BW+9 kg x5
A2)
Ring Dips
BW+9 kg x5
VOLUME REPS SETS BEST EFF BEST INT
1560 15 3 130 130
0.8 ~113.9 BW + 9 x 5 x 3 EFF 88% INT 80%

VOLUME REPS SETS BEST EFF BEST INT
1560 15 3 118.1 97.2
2+ ~113.9 PR BW + 9 x 5 x 3 EFF 96% INT PR%


Core - E90S x3
6 Strict Leg Raises + 25 feet HSW
Done

EMOM20M
A1) 14 cal AB
A2) 12 Dual KB Swings 20/12
A3) 10 Hang Power Snatch 43/30
A4) 8 BFB
Done

Mobilitet E2MOM6M
Passive hæng i baren x1 min
Done

PM: 16.00 - 18.00
1. “Everest”
For Time:
21-15-9
Back Squats (315/225)
Strict Handstand Push-ups
VOLUME REPS SETS BEST EFF BEST INT
1680 15 5 177.75 170
0.1 ~73.2 70 x 3 x 1 EFF 41% INT 41%
0.1 ~104.55 100 x 3 x 1 EFF 59% INT 59%
0.1 ~125.45 120 x 3 x 1 EFF 71% INT 71%
0.1 ~135.9 130 x 3 x 1 EFF 76% INT 76%
0.2 ~146.35 140 x 3 x 1 EFF 82% INT 82%

.
Lavede 21-15-9 sHSPU

2. Dumbbell Push Press
Build to a Heavy Set of 8
VOLUME REPS SETS BEST EFF BEST INT
600 24 3 --- ---
~17.7 15 x 8 x 1 EFF --- INT ---
~29.5 25 x 8 x 1 EFF --- INT ---
~41.3 PR 35 x 8 x 1 EFF --- INT ---

.
3. Conditioning
For Time:
30-20-10
One-Arm Dumbbell Hang Clean and Jerks (70/50)
Calorie Assault Bike
Lavet med 32,5 kg
Score: 7:37-ish

4. Stamina Conditioning
On the Minute x 10:
8 Burpee Box Jump Overs (24/20)
Done, ca. 25-30 sek pr. runde

5. Odd-Object
Not For Time:
1 Mile Sled Drag
Load moderate enough that allows you to complete unbroken.
Done
Posts on July 09th