wait...
Rasmushorslev
Age 27 , BW 96
Join Date: 2014-05-11.
Following: 31.
Insert Post:
Your are on Saturday 20, Jul 2019
-- Bodyweight: 97
Warm Up
Move through 3 rounds of:
Banded face pulls x 15
Hollow rocks x 15
Push ups x 15
Ring rows x 15
Done

MAIN TRAINING (PRIORITY)
A1: Strict pull up, 5Ã5, weighted if possible
A2: Wide grip strict pull up, 3Ã8-12, use a band for assistance so you can achieve the volume
VOLUME REPS SETS BEST EFF BEST INT
5103 49 8 130 130
0.3 ~117.2 BW + 10 x 5 x 1 EFF 90% INT 82%
1.4 ~122.65 BW + 15 x 5 x 4 EFF 94% INT 86%
1 ~114.4 BW x 8 x 3 EFF 88% INT 75%


B1: Strict HSPU, 5Ã5, deficit if possible
VOLUME REPS SETS BEST EFF BEST INT
2619 27 6 118.65 98
2 ~99.15 BW x 2 x 1 EFF 84% INT 99%
2+ ~106.25 BW x 5 x 5 EFF 90% INT 99%
↑ sort 20 kg eleiko skiver deficit

B2: Strict HSPU, 3Ã8-12 at B1 deficit
BWx12x3 B1 deficit

C: For time:
10-9-8-7-6-5-4-3-2-1
Bar facing burpees
Bar muscle ups
Score: 14:53 - blod vabel efter runde 8 saa singles derfra.
http://www.movescount.com/da/moves/move297881750

D: EMOM x 21 minutes:
Min 1: Row 10/7 cals + assault bike 10/7 cals
Min 2: 10 Wall balls 20/14lbs to 10/9ft + 10 box jump overs 24/20â
Min 3: 5 Devils press 50/35lbs
Done - fed WOD
http://www.movescount.com/da/moves/move297881796

Notes: A very tough EMOM piece to finish off the week. Scale the reps and weights as needed so you do not work for longer than 50s in a minute.

E: Accumulate 2 minutes in each position:
Dead hang (fat grips or towel) - done m straps 60/60 s
Ring push up support hold - 45/45/30 s
Top of ring row hold - 45/45/30 s
Handstand hold 60/60 s
Posts on July 20th