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Rasmushorslev
Age 26 , BW 96
Join Date: 2014-05-11.
Following: 31.
Insert Post:
Your are on Tuesday 11, Dec 2018
-- Bodyweight: 96
Anaerobic Threshold Conditioning
3 Rounds:
In a 2:00 Window - 21 Calorie Air Runner
In a 1:30 Window - 15 Calorie Air Runner
In a 1:00 Window - 9 Calorie Air Runner

Rest 1 Minute Between Rounds
Done, men med skiftevis Air Runner og Ski Erg 27/21/15 cal

Gymnastic Conditioning
2 Rounds:
40% of Max Ring Muscle-ups 100 Double Unders
30% of Max Ring Ring Muscle-ups 100 Double Unders
20% of Max Ring Ring Muscle-ups

Rest 3 Minutes Between Rounds
Lavet med Ring Dips - 10-8-6
Score: 3:30 4:00

"Crash Course"
4 Rounds:
27/18 Calorie Assault Bike
21 GHD Sit-ups
15 Chest to Bar Pull-ups
9 Sandbag Cleans (150/100)
Lavet som E90S strict chin ups
VOLUME REPS SETS BEST EFF BEST INT
5760 60 12 117.95 100
1.5 ~107.7 BW x 6 x 1 EFF 91% INT 96%
1.3 ~105.15 BW x 5 x 1 EFF 89% INT 96%
1 ~102.7 BW x 4 x 1 EFF 87% INT 96%
1.5 ~107.7 BW x 6 x 1 EFF 91% INT 96%
1.3 ~105.15 BW x 5 x 1 EFF 89% INT 96%
1 ~102.7 BW x 4 x 1 EFF 87% INT 96%
1.5 ~107.7 BW x 6 x 1 EFF 91% INT 96%
1.3 ~105.15 BW x 5 x 1 EFF 89% INT 96%
1 ~102.7 BW x 4 x 1 EFF 87% INT 96%
1.5 ~107.7 BW x 6 x 1 EFF 91% INT 96%
1.3 ~105.15 BW x 5 x 1 EFF 89% INT 96%
1 ~102.7 BW x 4 x 1 EFF 87% INT 96%


Body Armor / Midline
3 Giant Sets:
8 Glute Ham Raises
24 Hip Extensions
Max Effort Parallete L-Sit

Rest 2 Minutes Between
SKIP
Posts on December 11th