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Exercises  30 
Rasmushorslev
Age 28 , BW 96
Join Date: 2014-05-11.
Following: 31.
Insert Post:
Your are on Wednesday 20, Nov 2019
Custom ~1RM (EFF) Factor = 60.
-- Bodyweight: 95.4
AM: 08-10
Frontsquat
2@85% x10 sæt
☒ DELETE ₪ RENAME Records (PRs) # Frontsquat
VOLUME REPS SETS BEST EFF BEST INT
3050 28 12 160 160
0.1 ~75 70 x 5 x 1 EFF 47% INT 44%
0.1 ~103.45 100 x 3 x 1 EFF 65% INT 63%
0.8 ~122.05 120 x 2 x 10 EFF 76% INT 75%


Dødløft
2@70% x10 sæt
☒ DELETE ₪ RENAME Records (PRs) # Dødløft
VOLUME REPS SETS BEST EFF BEST INT
3910 28 12 230 230
0.1 ~75 70 x 5 x 1 EFF 33% INT 30%
0.1 ~124.15 120 x 3 x 1 EFF 54% INT 52%
0.7 ~162.7 160 x 2 x 10 EFF 71% INT 70%


EMOM
A1
☒ DELETE ₪ RENAME Records (PRs) # Chinups
VOLUME REPS SETS BEST EFF BEST INT
2529.6 24 4 126.45 118
2+ ~115 BW + 10 x 6 x 4 EFF 91% INT 89%

A2
☒ DELETE ₪ RENAME Records (PRs) # Dips
VOLUME REPS SETS BEST EFF BEST INT
2529.6 24 4 160 160
0.7 ~115 BW + 10 x 6 x 4 EFF 72% INT 66%


WOD 11.30 med eleverne
Teams af 3 personer (TC: 25 min)
100 cal Echo Bike + 100 Dødløft
80 cal Echo Bike + 80 Frontsquat
60 cal Echo Bike + 60 Hang Power Cleans
40 cal Echo Bike + 40 S2OH
20 cal Echo Bike + 20 Clusters
Vægt: 60/42 kg
Score: 21.40ish med Camilla og Jesper - vi korte alle med 60 kg

PM: 16-18
MAIN TRAINING
(PRIORITY- This is always the main focus of the day)
A1: Squat clean
3 reps EMOM x 7 minutes @ 70%
2 reps EMOM x 7 minutes @ +5 to 10%
1 rep EMOM x 7 minutes @ + 5 to 10%

Notes: Start at roughly 70% of your squat clean ‘everyday’ max (not your all time best that you have hit 1 time 6 months ago) Keep the weight the same for all 7 sets. Increase to 75-80% for the double and then no more than 90% for the singles. You are not building to a max here and all reps should be done as ‘drop and go’ reps.
☒ DELETE ₪ RENAME Records (PRs) # Clean
VOLUME REPS SETS BEST EFF BEST INT
4285 45 22 144 144
0.1 ~72.4 70 x 3 x 1 EFF 50% INT 49%
0.6 ~93.1 90 x 3 x 7 EFF 65% INT 63%
0.5 ~101.7 100 x 2 x 7 EFF 71% INT 69%
0.1 110 x 1 x 2 EFF 76% INT 76%
0.2 113 x 1 x 5 EFF 78% INT 78%

B: For Time:
50ft Barbell front rack lunge walk
40 Wall balls 20/14lbs to 10/9ft
30 Cal row
20 Hang power snatch 40 kg
10 Rope climbs
20 Hang power snatch 40 kg
30 Cal row
40 Wall balls 20/14lbs to 10/9ft
50ft Barbell front rack lunge walk
Time cap: 20 minutes
Score: 15:46
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