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Rasmushorslev
Age 27 , BW 95.4
Join Date: 2014-05-11.
Following: 31.
Insert Post:
Your are on Monday 02, Dec 2019
-- Bodyweight: 95.4
AM: 10-12
A1: Power clean + hang squat clean + front squat, 1+1+1 x 6 sets
Notes: Use this as a warm up complex building to about 60% of your max squat clean
VOLUME REPS SETS BEST EFF BEST INT
360 6 6 126 126
50 x 1 x 2 EFF 40% INT 40%
60 x 1 x 2 EFF 48% INT 48%
70 x 1 x 2 EFF 56% INT 56%
↑ 1+1+1

+
VOLUME REPS SETS BEST EFF BEST INT
360 6 6 130 130
50 x 1 x 2 EFF 38% INT 38%
60 x 1 x 2 EFF 46% INT 46%
70 x 1 x 2 EFF 54% INT 54%
↑ 1+1+1

+
VOLUME REPS SETS BEST EFF BEST INT
360 6 6 160 160
50 x 1 x 2 EFF 31% INT 31%
60 x 1 x 2 EFF 38% INT 38%
70 x 1 x 2 EFF 44% INT 44%
↑ 1+1+1

A2: Hang squat clean, build to a heavy double
VOLUME REPS SETS BEST EFF BEST INT
785 7 7 130 130
90 x 1 x 1 EFF 69% INT 69%
100 x 1 x 1 EFF 77% INT 77%
0.1 110 x 1 x 1 EFF 85% INT 85%
0.1 115 x 1 x 1 EFF 88% INT 88%
0.1 120 x 1 x 1 EFF 92% INT 92%
125 x 0 x 1 EFF --- INT ---
0.5 ~127.8 PR 125 x 2 x 1 EFF 98% INT 96%
↑ med straps


A3: TNG Power clean, 5 reps EMOM x 5 minutes
Notes: Pick a weight you can move fast for all 5 sets
VOLUME REPS SETS BEST EFF BEST INT
2000 25 5 126 126
0.7 ~87.6 80 x 5 x 5 EFF 70% INT 63%
↑ EMOM


T2B
BWx20x4

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

1: Strict weighted pull up, build to a 3 rep max
2: Strict pull ups, 20s AMRAP EMOM x 5 minutes
VOLUME REPS SETS BEST EFF BEST INT
4413 45 7 130 130
0.3 ~120.65 BW + 20 x 3 x 1 EFF 93% INT 89%
0.5 ~128.2 BW + 30 x 2 x 1 EFF 99% INT 96%
1.5 ~112.5 BW x 8 x 5 EFF 87% INT 73%



PM: 16-17
Tennis
Posts on December 02nd