wait...
Rasmushorslev
Age 28 , BW 93
Join Date: 2014-05-11.
Following: 31.
Insert Post:
Your are on Friday 07, Nov 2014
Custom ~1RM (EFF) Factor = 60.
-- Bodyweight: 92
AM:
Tennis

PM:
DELETE RENAME Records (PRs) # Snatch fra hæng
VOLUME REPS SETS BEST EFF BEST INT
1570 24 12 66.1 65
0.1 ~40.7 40 x 2 x 2 EFF 62% INT 62%
0.1 ~50.85 50 x 2 x 1 EFF 77% INT 77%
0.3 ~61 60 x 2 x 1 EFF 92% INT 92%
2 ~71.2 70 x 2 x 1 EFF PR% INT PR%
2+ ~76.25 PR 75 x 2 x 7 EFF PR% INT PR%

fokus på at fødder skal hoppe bredere

VOLUME REPS SETS BEST EFF BEST INT
1170 12 4 87.95 85
2+ ~93.1 90 x 3 x 1 EFF PR% INT PR%
2+ ~103.45 PR 100 x 3 x 3 EFF PR% INT PR%

VOLUME REPS SETS BEST EFF BEST INT
2000 30 6 75 70
0.2 ~53.55 50 x 5 x 1 EFF 71% INT 71%
2+ ~75 70 x 5 x 5 EFF 100% INT 100%


A1) Incline db bænkpres 12x3

A2) Reverse Flyers 12x3

Back Extentions 12x3

Roning så længe som muligt:
SUB 1:25
0:50
rest 3 min
SUB: 1:30
1:08
rest 3 min
SUB 1:35
1:20
rest 3 min
SUB 1:30
1:00
rest 3 min
SUB 1:25
0:28

HS + SMU
Posts on November 07th