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Rasmushorslev
Age 26 , BW 96
Join Date: 2014-05-11.
Following: 31.
Insert Post:
Your are on Wednesday 10, Oct 2018
-- Bodyweight: 95
Handstand O-Course Practice
15 Minutes of Practice
Done

Split Jerk
3 Sets: 3 Jerk Drives 1 Split Jerk
5 Sets: 1 Split Jerk (83-87-90-93/96*)
*93% or 96% based on feel
VOLUME REPS SETS BEST EFF BEST INT
1204 12 9 150 150
0.1 ~71.55 70 x 2 x 2 EFF 48% INT 47%
0.1 ~92 90 x 2 x 1 EFF 61% INT 60%
100 x 1 x 1 EFF 67% INT 67%
110 x 1 x 1 EFF 73% INT 73%
0.1 120 x 1 x 1 EFF 80% INT 80%
0.1 130 x 1 x 1 EFF 87% INT 87%
0.1 140 x 1 x 1 EFF 93% INT 93%
0.3 144 x 1 x 1 EFF 96% INT 96%


âHigh Rollerâ (Part A)
4 Rounds:
30 Calorie Air Runner
15 Hang Squat Snatches (115/80)

Rest 2 Minutes Between Parts A & B

âHigh Rollerâ (Part B)
For Time:
50/35 Calorie Row
75 Wallballs (20/14)
Score: 12:46 5:03 (20:09)

Body Armor
5 Supersets:
6 Tempo Chest to Bar Pull-Ups
9 Tempo Dumbbell Bench Press
*5 second negative/lowering phase. Build to a heavy on the tempo dumbbell bench press.
VOLUME REPS SETS BEST EFF BEST INT
2850 30 5 100.05 87
2+ ~106.6 PR BW x 6 x 5 EFF PR% INT PR%

VOLUME REPS SETS BEST EFF BEST INT
1350 45 5 56.05 49.6
0.3 ~27.25 22.5 x 9 x 2 EFF 49% INT 45%
0.5 ~39.35 32.5 x 9 x 2 EFF 70% INT 66%
0.5 ~48.4 PR 40 x 9 x 1 EFF 86% INT 81%


Recovery Erg Bike
35 Minute Recovery Effort
SKIP
Posts on October 10th