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Exercises  30 
Rasmushorslev
Age 28 , BW 96
Join Date: 2014-05-11.
Following: 31.
Insert Post:
Your are on Monday 18, Nov 2019
Custom ~1RM (EFF) Factor = 60.
-- Bodyweight: 95.4
AM: 07.00-07.15
EMOM-ish
A1
☒ DELETE ₪ RENAME Records (PRs) # Bænkpres
VOLUME REPS SETS BEST EFF BEST INT
2400 30 3 130 130
0.8 ~94.1 80 x 10 x 3 EFF 72% INT 62%

A2
☒ DELETE ₪ RENAME Records (PRs) # DB Rows
VOLUME REPS SETS BEST EFF BEST INT
975 30 3 52.8 47.5
0.9 ~38.25 32.5 x 10 x 3 EFF 72% INT 68%


AM: 11.15 - 12.00
☒ DELETE ₪ RENAME Records (PRs) # Squat
VOLUME REPS SETS BEST EFF BEST INT
3310 28 6 175.85 170
0.1 ~75 70 x 5 x 1 EFF 43% INT 41%
0.1 ~124.15 120 x 3 x 1 EFF 71% INT 71%
0.3 ~145.7 136 x 5 x 1 EFF 83% INT 80%
0.6 ~137.15 128 x 5 x 3 EFF 78% INT 75%


☒ DELETE ₪ RENAME Records (PRs) # Dødløft
VOLUME REPS SETS BEST EFF BEST INT
4549 29 7 230 230
0.1 ~96.45 90 x 5 x 1 EFF 42% INT 39%
0.1 ~144.85 140 x 3 x 1 EFF 63% INT 61%
164 x 1 x 1 EFF 71% INT 71%
0.3 ~197.15 184 x 5 x 1 EFF 86% INT 80%
0.6 ~185.35 173 x 5 x 3 EFF 81% INT 75%




PM: 16.00 - 18.00
MAIN TRAINING
(PRIORITY- This is always the main focus of the day)
A1: Snatch complex 1
Hang power snatch + low hang power snatch + overhead squat, 1+1+2 x 6 sets
Notes: This is a ‘warm up’ complex, the percentage range for all 6 sets should be between 50-70% of your snatch max.
☒ DELETE ₪ RENAME Records (PRs) # Power Snatch Hang
VOLUME REPS SETS BEST EFF BEST INT
405 6 6 92 92
50 x 1 x 1 EFF 54% INT 54%
60 x 1 x 1 EFF 65% INT 65%
70 x 1 x 1 EFF 76% INT 76%
0.2 75 x 1 x 3 EFF 82% INT 82%
↑ 1+1+2

+
☒ DELETE ₪ RENAME Records (PRs) # Power Snatch Low Hang
VOLUME REPS SETS BEST EFF BEST INT
405 6 6 90 90
50 x 1 x 1 EFF 56% INT 56%
60 x 1 x 1 EFF 67% INT 67%
70 x 1 x 1 EFF 78% INT 78%
0.2 75 x 1 x 3 EFF 83% INT 83%
↑ 1+1+2

+
☒ DELETE ₪ RENAME Records (PRs) # Overheadsquat
VOLUME REPS SETS BEST EFF BEST INT
405 6 6 130 130
50 x 1 x 1 EFF 38% INT 38%
60 x 1 x 1 EFF 46% INT 46%
70 x 1 x 1 EFF 54% INT 54%
0.1 75 x 1 x 3 EFF 58% INT 58%
↑ 1+1+2


A2: Snatch complex 2
Power snatch + low hang squat snatch, 1+1 x 6 sets
Notes: All sets you be between 70-80% of you snatch max
☒ DELETE ₪ RENAME Records (PRs) # Power Snatch
VOLUME REPS SETS BEST EFF BEST INT
500 6 6 91.55 91
0.1 75 x 1 x 1 EFF 82% INT 82%
0.7 85 x 1 x 5 EFF 93% INT 93%
↑ 1+1

+
☒ DELETE ₪ RENAME Records (PRs) # Snatch Low Hang
VOLUME REPS SETS BEST EFF BEST INT
500 6 6 91.55 90
0.1 75 x 1 x 1 EFF 82% INT 83%
0.8 85 x 1 x 5 EFF 93% INT 94%
↑ 1+1


A3: 3 Rounds of:
10 Overhead squats
Rest 90 seconds
Notes: Use roughly 65-70% of your squat snatch max for all 3 sets.
☒ DELETE ₪ RENAME Records (PRs) # Overheadsquat
VOLUME REPS SETS BEST EFF BEST INT
2250 30 3 130 130
0.7 ~88.25 75 x 10 x 3 EFF 68% INT 58%



B: 20 Minutes:
12/8 Calories Assault bike
1-4 Ring or bar muscle ups

Notes: Choose either ring or bar muscle ups (which ever you want to work on more) and pick a rep scheme that allows you to go unbroken each round while keeping a focus on improving an element of the movement that you struggle with. I would suggest moving at about 80% effort on the bike, you should be aiming for about 15 total sets in 20 minutes.
Score: 15 runder, 4 RMU - UB hver runde

Y-rotation
Sort x10
Statisk external rotation
Gron x 15s x3
x3 runder
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Posts on November 18th