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Fieholmberg
Age 24 , BW 66.5
Join Date: 2015-06-21.
Following: 20.
Insert Post:
Your are on Monday 07, May 2018
-- Bodyweight: 66.5
1. Snatch Skills
On the 1:30 for 7 Sets:
Pausing Snatch Deadlift
2 Hang Power Snatches
3 Snatch Balances
Build to a moderate, but not a heavy. Pause for 2 seconds at the knee on the deadlift.
DELETE RENAME Records (PRs) # Deadlift snatch grip
VOLUME REPS SETS BEST EFF BEST INT
273 7 7 103.25 101
35 x 1 x 3 EFF 34% INT 35%
40 x 1 x 2 EFF 39% INT 40%
43 x 1 x 1 EFF 42% INT 43%
45 x 1 x 1 EFF 44% INT 45%

+
DELETE RENAME Records (PRs) # Hang power snatch
VOLUME REPS SETS BEST EFF BEST INT
546 14 7 46 45
0.3 ~35.8 35 x 2 x 3 EFF 78% INT 78%
0.4 ~40.9 40 x 2 x 2 EFF 89% INT 89%
0.5 ~43.95 43 x 2 x 1 EFF 96% INT 96%
2 ~46 45 x 2 x 1 EFF 100% INT 100%

+
VOLUME REPS SETS BEST EFF BEST INT
819 21 7 63 63
0.2 ~36.6 35 x 3 x 3 EFF 58% INT 56%
0.2 ~41.8 40 x 3 x 2 EFF 66% INT 63%
0.1 ~44.95 43 x 3 x 1 EFF 71% INT 68%
0.1 ~47.05 PR 45 x 3 x 1 EFF 75% INT 71%

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2. Squat Snatch
On the Minute x 9 â 1 Repetition
Minute 1 â 79%
Minute 2 â 82%
Minute 3 â 85%
Repeat this cycle (2) additional times.
VOLUME REPS SETS BEST EFF BEST INT
663 14 12 73 73
~35.8 35 x 2 x 1 EFF 49% INT 48%
~40.9 40 x 2 x 1 EFF 56% INT 55%
45 x 1 x 1 EFF 62% INT 62%
50 x 1 x 1 EFF 68% INT 68%
52 x 1 x 1 EFF 71% INT 71%
54 x 1 x 1 EFF 74% INT 74%
50 x 1 x 1 EFF 68% INT 68%
52 x 1 x 1 EFF 71% INT 71%
54 x 1 x 1 EFF 74% INT 74%
50 x 1 x 1 EFF 68% INT 68%
52 x 1 x 1 EFF 71% INT 71%
54 x 1 x 1 EFF 74% INT 74%

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3. Back Squat
10 Reps @ 76%
8 Reps @ 81%
6 Reps @ 85%
4 Reps @ 89%
2 Reps @ 94%
Rest 2-3 minutes between sets.
VOLUME REPS SETS BEST EFF BEST INT
2822 34 6 113 113
0.1 ~64.2 60 x 4 x 1 EFF 57% INT 53%
0.3 ~99.45 PR 80 x 10 x 1 EFF 88% INT 71%
0.3 ~100.25 PR 85 x 8 x 1 EFF 89% INT 75%
0.3 ~99.85 89 x 6 x 1 EFF 88% INT 79%
0.2 ~99.5 93 x 4 x 1 EFF 88% INT 82%
0.2 ~100.2 98 x 2 x 1 EFF 89% INT 87%

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4. Conditioning
AMRAP 3:
18 Burpee Box Jumps
18 Overhead Squats @25kg
Max Calorie Row

rest 3 minutes

AMRAP 3:
15 Burpee Box Jumps (24/20)
15 Overhead Squats @30kg
Max Calorie Row

rest 3 minutes

AMRAP 3:
12 Burpee Box Jumps (24/20)
12 Overhead Squats @35kg
Max Calorie Row

rest 3 minutes

AMRAP 3:
9 Burpee Box Jumps (24/20)
9 Front squats @40kg
Max Calorie Row

R1: 5 cal
R2: 6 cal
R3: 15 cal
R4: 26 cal
Posts on May 07th