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Rasmushorslev
Age 26 , BW 96
Join Date: 2014-05-11.
Following: 31.
Insert Post:
Your are on Monday 05, Nov 2018
-- Bodyweight: 98
Snatch Complex
5 Sets:
1 Hang Power Snatch 3 Hang Squat Snatch
Build to a Moderate Set
DELETE RENAME Records (PRs) # Snatch Deadlift
VOLUME REPS SETS BEST EFF BEST INT
1760 20 5 172.5 170
0.1 ~74.9 70 x 4 x 2 EFF 43% INT 41%
0.1 ~96.3 90 x 4 x 1 EFF 56% INT 53%
0.1 ~107 100 x 4 x 1 EFF 62% INT 59%
0.1 ~117.65 110 x 4 x 1 EFF 68% INT 65%


Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell loaded at 58% of 1RM Front Squat (For Both Lifts)
VOLUME REPS SETS BEST EFF BEST INT
1692 21 7 160 160
~62.75 60 x 3 x 1 EFF 39% INT 38%
0.4 ~87.8 84 x 3 x 6 EFF 55% INT 53%

VOLUME REPS SETS BEST EFF BEST INT
3384 42 7 177.75 170
0.1 ~67.3 60 x 6 x 1 EFF 38% INT 35%
0.7 ~94.25 84 x 6 x 6 EFF 53% INT 49%


âTriple Doubleâ
AMRAP 5:
Buy-In: 100 Double Unders
Immediately Intoâ¦
12 Power Snatches (75/55)
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Immediately Intoâ¦
8 Power Snatches (105/75)
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Immediately Intoâ¦
4 Power Snatches (135/95)
4 Burpee Box Jump Overs (24/20)
Lavede med 16 kg alm. KB swings pga skulderen.
Lavede tilgengaeld 30" BBJO.
Score: 5 8, 6 9, 6 (200 DU i sidste runde)

Body Armor
3 Sets: 50â² Double Kettlebell Overhead Walking Lunge
2 Sets: 1 Minute Double Kettlebell Front Rack Hold
SKIP

Midline
Alternating On the Minute x 12 (6 Rounds)
Odd Minutes: 16/13 Calorie Bike
Even Minutes: 16 GHD Sit-Ups
Done
Posts on November 05th