wait...
Rasmushorslev
Age 27 , BW 97
Join Date: 2014-05-11.
Following: 31.
Insert Post:
Your are on Friday 18, Jan 2019
-- Bodyweight: 97
AM: 08.00 - 09.00
A1)
VOLUME REPS SETS BEST EFF BEST INT
2619 27 4 117.95 100
1 ~101.4 BW x 3 x 1 EFF 86% INT 97%
2+ ~114.4 BW x 8 x 3 EFF 97% INT 97%

A2)
VOLUME REPS SETS BEST EFF BEST INT
1625 20 4 130 130
0.1 ~76.65 70 x 5 x 1 EFF 59% INT 54%
0.4 ~93.1 85 x 5 x 3 EFF 72% INT 65%

B1)
DELETE RENAME Records (PRs) # Inverted Ring Rows
VOLUME REPS SETS BEST EFF BEST INT
3492 36 3 129.3 104
2+ ~120.6 BW x 12 x 3 EFF 93% INT 93%
↑ (hul 8, lave ringe)

B2)
VOLUME REPS SETS BEST EFF BEST INT
2328 24 3 162.75 160
0.6 ~114.4 BW x 8 x 3 EFF 70% INT 61%


EMOM15
A1) 8 cal Row + 6 Burpees o rower
A2) 8 cal Echo Bike + 6 Burpee Box Jump Overs
A3) 8 cal Ski + 6 Burpees
Done
http://www.movescount.com/da/moves/move265154548

Passive hæng
BWx1 min x5

PM: 16.00 - 17.15
"Sea Legs"
In a 15 Minute Window:
2 Rounds:
30/21 Calorie Row
25 Box Jump Overs (24/20)
20 Front Squats (135/95)

In Time Remainingâ¦

Build to a 1RM:
Squat Clean + Hang Squat Clean + Jerk
Score: 6:55 + 120 kg (80,100,115,120,-125(Hang Squat Clean)
VOLUME REPS SETS BEST EFF BEST INT
245 2 2 144 144
0.1 120 x 1 x 1 EFF 83% INT 83%
↑ 1+1+1
0.1 125 x 1 x 1 EFF 87% INT 87%
↑ 1+0

VOLUME REPS SETS BEST EFF BEST INT
120 1 2 130 130
0.1 120 x 1 x 1 EFF 92% INT 92%
125 x 0 x 1 EFF --- INT ---

VOLUME REPS SETS BEST EFF BEST INT
245 2 2 150 150
0.1 120 x 1 x 1 EFF 80% INT 80%
↑ 1+1+1
0.1 125 x 1 x 1 EFF 83% INT 83%
↑ 1+0


Skill Conditioning
Alternating "On the 2:00" x 16 (4 Rounds):
Minutes 1-2: 50' Barbell Overhead Walking Lunge
Minutes 3-4: 7 Deficit Kipping Handstand Push-ups + 3 Rope Climbs
Done, 50 kg Barbell. Deficit: Sort eleiko skiver: 20,20+10, 20+20, 20+20+10

Run Conditioning
With a Running Clock:
On the 5:00 x 3: 800 Meter Run
On the 4:00 x 4: 400 Meter Run
On the 3:00 x 5: 200 Meter Run
SKIP
Passive hang
BWx 1 min x2

DELETE RENAME Records (PRs) # Facepull Y-Press
VOLUME REPS SETS BEST EFF BEST INT
300 30 3 12.45 10
2+ ~12.45 10 x 10 x 3 EFF 100% INT 100%
Posts on January 18th