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Rasmushorslev
Age 27 , BW 96
Join Date: 2014-05-11.
Following: 31.
Insert Post:
Your are on Wednesday 09, Oct 2019
-- Bodyweight: 96
AM: 08.45 - 09.45
GYMNASTICS
(Optional- Add to your main training)
Notes: Can be done before or after you Main Training conditioning

1:Alternating EMOM x 15 minutes
A: Ring support hold x 20-30s
B: Hollow flutter kicks x 20-30s
C: Horizontal ring rows x 20-30s
A: 25 s
B: 25 s
C: 10x3 med fodder paa 20" kasse, 5+5x2 5 paa 20" kasse + 5 paa gulv

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

C1: Row 500m @ SR 20 for max average pace
Rest 90s
x 5 rounds

Rest 3 minutes

C2: Row 300m @ SR 20 for max average pace
Rest 90s
x 5 rounds

Rest 3 minutes

C3: Row 1000m @ SR 20 for max average pace

Notes: The 20 stroke rate limit will force you to be more efficient in each pull and should help you develop some power and control over your movement. Do not expect to be as fast as you usually are with no SR limit. The final 1000m should be a very hard effort.

C1: Avg 500m: 1:45,8SR20 - 1:44,4SR21 / 1:43,8SR21 / 1:43,8SR21 / 1:43,7SR20
C2: Avg 300m: 1:00,3SR22 / 0:59,7SR21 / 0:59,3SR21 / 0:58,6SR21 / 0:57,9SR22
C3: Avg 500m: 1:43,0SR20



PM: 16.00 - 18.00
MAIN TRAINING
(PRIORITY- This is always the main focus of the day)
A1: Muscle snatch + hang muscle snatch, 1+1 x 5 sets
A2: Snatch pull + hang power snatch, 1+2 x 5 sets
A3: Power snatch + squat snatch, 1+1 x 5 sets
A4: Hang squat snatch x 1 rep x 5 sets

Notes: This should be a progressive build in weight across all 20 sets of work but this is designed to be a technique session and not maximal lifting. Keep all reps looking âInstagram worthyâ!
40,40,50,50,60
60x4 70
70x2, 80x2, 85
VOLUME REPS SETS BEST EFF BEST INT
445 5 6 100 100
0.1 85 x 1 x 2 EFF 85% INT 85%
0.2 90 x 1 x 2 EFF 90% INT 90%
95 x 0 x 1 EFF --- INT ---
↑ uden straps
0.2 95 x 1 x 1 EFF 95% INT 95%
↑ med straps



B:
Every 30s x 10 rounds:
5-7 Bar facing burpees

Rest 3 minutes

EMOM x 5 rounds:
20s Hard effort Assault bike

Rest 3 minutes

Every 30s x 10 rounds:
4-6 Box facing burpees

Rest 3 minutes

EMOM x 5 rounds:
15s Hard effort Assault bike

Rest 3 minutes

50 Burpees to 6â target for time

Notes: For the Ev30s burpees, you should not be working for more than 20s each round so pick an appropriate amount of reps that you can maintain for all sets.
Score:
7
16/15/15/16/16
5
11/13/13/12/13
3 min
Posts on October 09th