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Rasmushorslev
Age 27 , BW 95.4
Join Date: 2014-05-11.
Following: 31.
Insert Post:
Your are on Monday 21, Oct 2019
-- Bodyweight: 96
Squat
5x @88%
Dernæst
5x3 @83%
VOLUME REPS SETS BEST EFF BEST INT
3490 28 6 177.75 170
0.1 ~76.65 70 x 5 x 1 EFF 43% INT 41%
0.1 ~125.45 120 x 3 x 1 EFF 71% INT 71%
0.3 ~158.8 145 x 5 x 1 EFF 89% INT 85%
0.8 ~150.05 137 x 5 x 3 EFF 84% INT 81%


MAIN TRAINING
(PRIORITY- This is always the main focus of the day)
A1: Power clean + push press + hang cluster + thruster
Notes: Spend about 10 minutes with this fun complex building up to a heavy unbroken set. Do not go to failure and only increase by small amounts. You are using this as a warm up before A2.

A2: Power clean + push jerk, 2 reps (not TNG) EMOM x 8 minutes @ 65-80% 1RM C&J
A3: Power clean + push jerk, 6 reps TNG EMOM x 5 minutes @ 45-50% 1RM C&J
A1: 50,60,70,80,90
A2: 90x2, 95x2, 100x2, 105,110
A3: 65x6x5
VOLUME REPS SETS BEST EFF BEST INT
1000 10 5 126 126
0.1 ~92 90 x 2 x 1 EFF 73% INT 71%
0.1 ~97.1 95 x 2 x 1 EFF 77% INT 75%
0.1 ~102.2 100 x 2 x 1 EFF 81% INT 79%
0.1 ~107.35 105 x 2 x 1 EFF 85% INT 83%
0.2 ~112.45 110 x 2 x 1 EFF 89% INT 87%
↑ 1+1+1+1

VOLUME REPS SETS BEST EFF BEST INT
1000 10 5 130 130
0.1 ~92 90 x 2 x 1 EFF 71% INT 69%
0.1 ~97.1 95 x 2 x 1 EFF 75% INT 73%
0.1 ~102.2 100 x 2 x 1 EFF 79% INT 77%
0.1 ~107.35 105 x 2 x 1 EFF 83% INT 81%
0.1 ~112.45 110 x 2 x 1 EFF 86% INT 85%
↑ 1+1+1+1


B1: EMOM x 10 Minutes:
5 Deadlifts + 3-7 Strict HSPU
B2: On the 10:00, complete 5 rounds for time:
12 Alternating DB snatch 80/50lbs
50ft Handstand walk

Notes: Deadlift weight should be something you can move at a controlled tempo for every set, I would suggest that even the strongest athletes do not exceed 315/225lbs (that is 55% for me)
Pick a rep scheme on the HSPU that you can maintain for all sets.
For B2, scale the weight of the DB so that you can cycle through the 12 reps either by swapping mid-air or with a fast floor transition. Handstand walk can replaced with 4x max distance efforts to try and accumulate 50ft each round.
Score: HSPU: 5,5,7,7,7,7,7,7,7 - UB. DL: 127 B2: 7:52
VOLUME REPS SETS BEST EFF BEST INT
6350 50 10 230 230
1.1 ~139.1 127 x 5 x 10 EFF 60% INT 55%


DAILY OPTIONAL EXTRAS:
(Choose a suggested maximum of 2 of the 4 options)

GYMNASTICS
(Optional- Add to your main training)
Notes: Can be done after your main conditioning session

1: Legless rope climb + rope climb with legless descent + rope climb, 1+1+1 x 6-8 sets with 60-90s rest between sets.
Notes: If you can not complete a 15ft legless RC then climb as high as you can legless before using your legs for assistance. This is a quality pull session so do not rush the rets periods and sacrifice technique.
Done - kun 4 runder. Venstre albue er ikke glad for det.... Isaer ikke legless descent..

2: On a running clock:
20s Side plank hold right
20s Side plank hold left
20s Side plank pulses right
20s Side plank pulses left
40s rest
x 3 sets
Done
Posts on October 21st