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Rasmushorslev
Age 28 , BW 93
Join Date: 2014-05-11.
Following: 31.
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Your are on Wednesday 31, Oct 2018
Custom ~1RM (EFF) Factor = 60.
-- Bodyweight: 98
AM: 08.15 - 09.30
W:R 20:10
Hollow holds
Sidebend hold
Arch hold
Sidebend hold
x5 runder

Mikke Triangle (EMOM40M)
Echo Bike
Row
Ski-Erg
Cal: 16 cal x3, 18 cal x5, 20 cal x2


PM: 15.30 - 17.30
Power Snatch Ladder
On the 0:00 – 10 Power Snatches (155/105)
On the 2:00 – 8 Power Snatches (185/135)
On the 4:00 – 6 Power Snatches (205/145)
On the 6:00 – 4 Power Snatches (225/155)
On the 8:00 – 2 Power Snatches (245/165)
VOLUME REPS SETS BEST EFF BEST INT
2500 30 5 132.2 130
0.2 ~82.35 PR 70 x 10 x 1 EFF 62% INT 54%
0.2 ~90.55 PR 80 x 8 x 1 EFF 69% INT 62%
0.2 ~98.2 PR 90 x 6 x 1 EFF 74% INT 69%
0.2 ~105.25 100 x 4 x 1 EFF 80% INT 77%
0.1 ~111.85 110 x 2 x 1 EFF 85% INT 85%


“Cement Mixer”
7 Rounds, On the 3:00
400 Meter Run
12 Toes to Bar
Score is slowest round

Lavede følgende i stedet:
7 Rounds, On the 3:00
30 cal Echo Bike
12 GHD Sit Ups

Odd-Object Conditioning
3 Rounds:
50 Wallballs (20/14)
35/25 Calorie Ski Erg
20 Meter Yoke Carry (465/325)

Lavede følgende i stedet:
3 runder
20 Sandbag Squats 40 kg
400 m løb
20 m Yoke 200 kg

Handstand Walk Practice
10 Minutes Through Obstacles
SKIP
Posts on October 31st