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Rasmushorslev
Age 26 , BW 98
Join Date: 2014-05-11.
Following: 31.
Insert Post:
Your are on Friday 12, Oct 2018
-- Bodyweight: 95
AM: 07.45 - 09.30
Squat Clean
Minutes 1-2-3: 3 Squat Cleans (68-72-74)
Minute 4: Rest
Minute 5-6-7: 2 Squat Cleans (78-81-84)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Clean (88-90-92)
Minute 12: Rest

Not for Time: 3 Singles (92-94-96)
VOLUME REPS SETS BEST EFF BEST INT
2548 25 14 144 144
0.1 ~71.55 70 x 2 x 2 EFF 50% INT 49%
0.1 ~96.2 92 x 3 x 1 EFF 67% INT 64%
0.1 ~101.4 97 x 3 x 1 EFF 70% INT 67%
0.1 ~104.55 100 x 3 x 1 EFF 73% INT 69%
0.1 ~107.35 105 x 2 x 1 EFF 75% INT 73%
0.1 ~111.4 109 x 2 x 1 EFF 77% INT 76%
0.1 ~115.5 113 x 2 x 1 EFF 80% INT 78%
0.1 119 x 1 x 1 EFF 83% INT 83%
0.1 122 x 1 x 1 EFF 85% INT 85%
0.1 125 x 1 x 1 EFF 87% INT 87%
0.1 125 x 1 x 1 EFF 87% INT 87%
0.1 127 x 1 x 1 EFF 88% INT 88%
0.1 129 x 1 x 1 EFF 90% INT 90%


Front Squat
2×4 @ 82%
2×3 @ 87%
2×2 @ 92%
VOLUME REPS SETS BEST EFF BEST INT
2448 22 7 160 160
0.1 ~74.9 70 x 4 x 1 EFF 47% INT 44%
0.3 ~123 115 x 4 x 2 EFF 77% INT 72%
0.3 ~127.55 122 x 3 x 2 EFF 80% INT 76%
0.2 ~131.85 129 x 2 x 2 EFF 82% INT 81%


“Tripled Up”
15-12-9:
Thrusters (115/80)
Toes to Bar

50/35 Calorie Assault Bike

15-12-9:
Thrusters (115/80)
Toes to Bar
Score: 10:24

Gymnastic Conditioning
21-18-15-12-9:
Ski Erg Calories
Kipping Handstand Push-ups
Score: 10:03

Midline
3 Supersets:
Max Effort L-Sit Hold
100 Meter Front Rack KB Carry
Rest 2 Minutes Between Sets
SKIP

PM: 10.30 - 12.00
Fodbold valgfag
Posts on October 12th