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Rasmushorslev
Age 27 , BW 97
Join Date: 2014-05-11.
Following: 31.
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Your are on Tuesday 13, Aug 2019
-- Bodyweight: 97
AM: 10.00 - 11.30
MAIN TRAINING
(PRIORITY- This is always the main focus of the day)
A1: Squat clean
3 reps EMOM x 7 minutes @ 70%
2 reps EMOM x 7 minutes @ 80% (first minute can be 75%)
1 rep EMOM x 7 minutes @ 90% (first minute can be 85%)

Notes: Maintain the same weight for each block of lifts (If the % increase is too big jump you can use the first minute of the new block to make a smaller increase) The % here are just a guideline so go up or down 5% if needed.
VOLUME REPS SETS BEST EFF BEST INT
5355 54 22 144 144
0.1 ~76.65 70 x 5 x 1 EFF 53% INT 49%
0.6 ~95.15 91 x 3 x 7 EFF 66% INT 63%
0.5 ~106.3 104 x 2 x 7 EFF 74% INT 72%
0.7 ~119.6 117 x 2 x 7 EFF 83% INT 81%


B: Compete each for time:

B1: 75/55 cal row
Rest 90s
B2: 75 Wall balls 20/14lbs to 10/9ft
Rest 90s
B3: 75 TTB
Rest 90s
B4: 75 Wall balls 20/14lbs to 10/9ft
Rest 90s
B5: 75/55 cal row

Notes: There shouldnât be too much need to scale here. Treat each part as a new workout and go as hard as you can. We are looking at our work:recovery ability here.
Score:
B1: 3:06
B2: 2:44 (50+25)
B3: 3:32 (15+10+5-8 resten af saetene)
B4: 2:39 (55+20)
B5: 2:53
Skulle vare gaet UB paa WB
20:54 total

ACCESSORY
(Optional- To supplement your main training session)
Scap Jacked!
Superset 3 rounds of:
KB windmills x 10 reps (5/5)
100ft single arm overhead KB carry p/arm
Banded/cable reverse flys x 20 reps
Done,
R1: 16,24 kg
R2: 24,32 kg
R3: 32,40 kg

PM: 16.15 - 17.30
DAILY OPTIONAL EXTRAS:

GYMNASTICS
(Optional- Add to your main training)
1: Strict HSPU, 2-8 reps every 30s x 10 rounds
Score: BWx6x5, BWx4x5

2: Kipping HSPU, 5Ã5 from a max deficit (if you can use 8â or higher then reduce the deficit and add a weighted vest)
Done
BWx5 2x20 kg sort eleiko
BWx5x4 2x20+1x15 kg sort eleiko

3: Handstand hold complex
Wide hold x 10-15s
Regular hold x 10-15s
Narrow hold x 10-15s
Rest as needed
x 4 sets
Done, 15 s

ENGINE
(Optional- Add to your main training for fitness bias athletes)
Mixed Conditioning

Alternating EMOM x 30 minutes
Min 1: 15 Cal row or ski
Min 2: 15 Cal assault bike
Min 3: 15 Burpees

Notes: Scale the reps as needed so that you are working for 45-50s
Done, 15-15-15
Posts on August 13th