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Rasmushorslev
Age 27 , BW 96.5
Join Date: 2014-05-11.
Following: 31.
Insert Post:
Your are on Monday 24, Feb 2020
-- Bodyweight: 96.5
MAIN TRAINING PART 1
A1: (All from the blocks or hang above the knee)
Squat snatch:
VOLUME REPS SETS BEST EFF BEST INT
2185 31 11 115 115
0.1 ~52.25 50 x 3 x 2 EFF 45% INT 43%
0.2 ~67.95 65 x 3 x 3 EFF 59% INT 57%
0.2 ~78.4 75 x 3 x 2 EFF 68% INT 65%
0.2 ~86.75 83 x 3 x 2 EFF 75% INT 72%
0.2 ~89.95 88 x 2 x 2 EFF 78% INT 77%


Notes: Keep the weight a bit lighter and focus on speed today. If you have lifting blocks then use them for this session. Only increase to 80% on the last sets if you are moving well and hitting all your lifts, otherwise stay at 75%

A2: Alternating EMOM x 10 minutes:
Min 1: 10-20 C2B pull ups
Min 2: 6 Squat snatch 50%

Notes: Snatch should be around 50% of your max (Lets cap this at 165/115lbs) and should be a weight that you can move every 6-8 seconds. Pick a C2B number that allows you to go for unbroken reps, if 10 is too many for that then perform normal pull ups and practice your butterfly volume.
C2B: 15x4 20x1
VOLUME REPS SETS BEST EFF BEST INT
1800 30 5 111 111
0.7 ~67.3 60 x 6 x 5 EFF 61% INT 54%


A4: Back squat

Rest as needed between sets
VOLUME REPS SETS BEST EFF BEST INT
4130 34 8 177.75 170
0.1 ~76.65 70 x 5 x 1 EFF 43% INT 41%
0.1 ~120.5 110 x 5 x 1 EFF 68% INT 65%
0.4 ~140.2 128 x 5 x 2 EFF 79% INT 75%
0.5 ~150.05 137 x 5 x 2 EFF 84% INT 81%
0.3 ~155.1 145 x 4 x 1 EFF 87% INT 85%
145 x 0 x 1 EFF --- INT ---
↑ 4+0


GYMNASTIC BIAS (OPTIONAL EXTRA)
1: Strict HSPU
5-10 reps EMOM x 5 minutes
Directly into
2-6 reps every 30s x 10 sets
VOLUME REPS SETS BEST EFF BEST INT
8685 90 15 118.65 98
2+ ~113.8 BW x 8 x 5 EFF 96% INT 98%
↑ EMOM
2+ ~105.7 BW x 5 x 10 EFF 89% INT 98%
↑ E30S
Posts on February 24th