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Rasmushorslev
Age 28 , BW 96
Join Date: 2014-05-11.
Following: 31.
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Your are on Tuesday 19, Nov 2019
Custom ~1RM (EFF) Factor = 60.
-- Bodyweight: 95.4
MAIN TRAINING
(PRIORITY- This is always the main focus of the day)
A1: Superset 5 rounds of:
Strict press x 4 reps
+
Prone or bent over DB reverse flys x 12 reps
Rest 90s
Notes: All 5 sets should be heavy on the strict press. Keep the DB flys light and with a slower tempo.

VOLUME REPS SETS BEST EFF BEST INT
1668 24 7 87 87
0.1 ~52.65 50 x 4 x 1 EFF 60% INT 57%
0.4 ~73.7 70 x 4 x 2 EFF 85% INT 80%
0.3 ~76.85 73 x 4 x 1 EFF 88% INT 84%
0.3 ~80 76 x 4 x 1 EFF 92% INT 87%
0.3 ~80.7 78 x 3 x 1 EFF 93% INT 90%
0.1 78 x 1 x 1 EFF 90% INT 90%
↑ 3+1

VOLUME REPS SETS BEST EFF BEST INT
300 60 5 8.25 7
2+ ~5.9 5 x 12 x 5 EFF 71% INT 71%


A2: Superset 5 rounds of:
Barbell bent over row x 6 reps
+
DB pec flys x 12 reps
Rest 90s
Notes: All 5 sets should be heavy on the rows. Keep the DB flys light and with a slower tempo.
VOLUME REPS SETS BEST EFF BEST INT
2340 30 5 94.75 90
2+ ~85.1 78 x 6 x 5 EFF 90% INT 87%

VOLUME REPS SETS BEST EFF BEST INT
300 60 5 --- ---
~5.9 PR 5 x 12 x 5 EFF --- INT ---


B: 20 Minute Alternating EMOM:
Min 1: 8 TTB + 10 Box jump overs
Min 2: 8 Burpees + 10 Alternating DB snatch

Notes: The idea here is to work on the cycle speed of your reps whilst staying consistent across all 20 minutes. Use a box height and DB weight that allows you to practice the movements whilst still having too push hard. Suggested box height would be 24/20â and DB weight 50/35lbs. Reduce the reps of TTB if needed to maintain unbroken sets.
Done med 22,5 kg DB.
Min 1: 27 s / Min 2: 40 s
Posts on November 19th