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Rasmushorslev
Age 29 , BW 98
Join Date: 2014-05-11.
Following: 31.
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Your are on Friday 22, Nov 2019
Custom ~1RM (EFF) Factor = 60.
-- Bodyweight: 95.4
AM: 08.30 - 10.00
Reverse Lunges
15x @30% af 1RM Squat
Dernæst
8x2 @30% af 1RM Squat
VOLUME REPS SETS BEST EFF BEST INT
2005 37 4 111.85 110
0.1 ~54.55 50 x 6 x 1 EFF 49% INT 45%
0.3 ~64.7 PR 55 x 15 x 1 EFF 58% INT 50%
0.3 ~62.25 55 x 8 x 2 EFF 56% INT 50%


Dødløft
20x @43%
x3 sæt
VOLUME REPS SETS BEST EFF BEST INT
6500 70 4 230 230
0.1 ~58.8 50 x 10 x 1 EFF 26% INT 22%
1.1 ~117.65 PR 100 x 20 x 3 EFF 51% INT 43%


EMOM
6 Ring Dips
8 Chinups
x4 runder

EMOM
3 BMU
x10 runder

PM: 15 - 17
MAIN TRAINING
(PRIORITY- This is always the main focus of the day)
A1: Choose either:
Overhead squat OR split jerk
Hit 3-5 heavy singles in 15-20 minutes

Notes: Choose the lift you feel you need to work on the most. Use the first 10 minutes to build in weight and then hit 1 rep roughly every 90 seconds in the 80-95% range. The aim is no misses.
VOLUME REPS SETS BEST EFF BEST INT
1231.5 11 8 150 150
0.1 ~72.4 70 x 3 x 1 EFF 48% INT 47%
0.1 ~101.7 100 x 2 x 1 EFF 68% INT 67%
0.1 120 x 1 x 1 EFF 80% INT 80%
0.1 130 x 1 x 1 EFF 87% INT 87%
0.1 135 x 1 x 1 EFF 90% INT 90%
0.1 140 x 1 x 1 EFF 93% INT 93%
0.3 145 x 1 x 1 EFF 97% INT 97%
PR 151.5 x 1 x 1 EFF PR% INT PR%


âEverestâ A workout by Mia Hesketh
On 0, For Time:
20 Power snatch 185/125lbs
50 TTB
20 Dual DB burpee front rack step ups 50/35lbs to 24/20â
On 8, For Time:
20 Dual DB burpee front rack step ups 50/35lbs to 24/20â
50 TTB
20 Power snatch 185/125lbs
(8 min cap)

GX: As above
RX: 155/105lbs + 40 TTB
DX: 135/95lbs x 15 reps, 40 TTB, 15 reps of the burpee step ups.

Notes: An extremely tough workout to finish under the time caps. If you do complete the work before the 8 minute mark then you have earned some rest. If you are still working at the 8:00 then your score is reps accumulated and you will immediately begin working on part 2. This is scored as 2 separate events.
Part 1: 12 Dual DB BFRSU (RX)
Part 2: 7 PS (RX)
Posts on November 22nd