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Fieholmberg
Age 26 , BW 66.5
Join Date: 2015-06-21.
Following: 20.
Insert Post:
Your are on Tuesday 14, Sep 2021
-- Bodyweight: 66.5
Part 1)

A) Power clean + Power jerks
2 sets of: 1+3
2 sets of: 1+2
2 sets of: 1+1
-Rest 60-90 sec between sets-

VOLUME REPS SETS BEST EFF BEST INT
340 6 6 81.8 80
45 x 1 x 2 EFF 55% INT 56%
55 x 1 x 1 EFF 67% INT 69%
60 x 1 x 1 EFF 73% INT 75%
0.1 65 x 1 x 1 EFF 79% INT 81%
0.1 70 x 1 x 1 EFF 86% INT 88%

+
VOLUME REPS SETS BEST EFF BEST INT
635 12 6 66.45 65
0.2 ~47.05 45 x 3 x 2 EFF 71% INT 69%
0.1 ~56.2 55 x 2 x 1 EFF 85% INT 85%
0.3 ~61.35 60 x 2 x 1 EFF 92% INT 92%
1 65 x 1 x 1 EFF 98% INT 100%
PR 70 x 1 x 1 EFF PR% INT PR%


B) Power clean
EMOM x 4
1.1.1 Power Cleans @60-65% of 1RM
EMOM x 3
1.1 Power Cleans @70-75% of 1RM
EMOM x 3
1 Power Clean @80-85% of 1RM

VOLUME REPS SETS BEST EFF BEST INT
1250 21 10 81.8 80
0.1 ~52.25 50 x 3 x 1 EFF 64% INT 63%
0.3 ~57.5 55 x 3 x 3 EFF 70% INT 69%
0.1 ~61.35 60 x 2 x 1 EFF 75% INT 75%
0.2 ~66.45 65 x 2 x 2 EFF 81% INT 81%
0.1 70 x 1 x 1 EFF 86% INT 88%
0.2 75 x 1 x 1 EFF 92% INT 94%
1 80 x 1 x 1 EFF 98% INT 100%


Part 2) Engine
Every 4:30 min alt. between (1) and (2) x 6 rounds (27 min)
(1) 20/15 Cal Assault bike
10 DB snatch @22.5kg
50 DU

(2) 20/15 Cal row
20 DB STOH (2x22.5/15kg)
50 DU

=2:00-2:20
Posts on September 14th