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Rasmushorslev
Age 27 , BW 96
Join Date: 2014-05-11.
Following: 31.
Insert Post:
Your are on Monday 16, Sep 2019
-- Bodyweight: 97
AM: 10.30
"Always Remembered" (TC: 35 min)
Buy in: 2001 m Row
4 Rounds:
9 Rope Climbs
11 Bear Complex* 70/48 kg
Cash Out: 2977 m Row
*1 Bear Complex: 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press.
Score: 1800m-ish row. lavet med 48 kg, split 1-1 med Anne Sofie Nielsen.


PM: 16.00 - 18.00
VOLUME REPS SETS BEST EFF BEST INT
2950 28 12 177.75 170
0.1 ~76.65 70 x 5 x 1 EFF 43% INT 41%
0.1 ~104.55 100 x 3 x 1 EFF 59% INT 59%
0.6 ~117.55 115 x 2 x 10 EFF 66% INT 68%
↑ 1 min pause

VOLUME REPS SETS BEST EFF BEST INT
1500 30 3 102.2 100
0.6 ~62.15 50 x 10 x 3 EFF 61% INT 50%


GYMNASTICS
1: Bar muscle ups, test a max unbroken set
2: Bar muscle ups, 1-5 reps every 30s x 6-10 rounds
Notes: For the small sets your are looking to achieve about 1.5x your max unbroken set. So if you get 20 unbroken then you should aim for another 30 in the small sets.
1: 14
2: 2+3x7
Posts on September 16th