wait...
Rasmushorslev
Age 28 , BW 95.1
Join Date: 2014-05-11.
Following: 31.
Insert Post:
Your are on Friday 17, Jan 2020
Custom ~1RM (EFF) Factor = 60.
-- Bodyweight: 96.5
GYMNASTICS
(Optional- Add to your main training)
Notes: Can be done before or after your main training session
1: Skin the cat, 3×3 reps for quality
2: Gymnastic swimming, 3x60s (any variation) rest 30s between sets
3: 30s Pike up hold + 30s Hollow hold, rest 30s x 3 sets
Done

MAIN TRAINING
(PRIORITY- This is always the main focus of the day)
A1: Every 2 minutes x 10 Rounds
50 Double unders
1 Power snatch
2 Squat snatch
Notes: Choose a weight that you think you can hit for all 10 sets. Target is 90-95% of your power snatch max. Each interval should take around 60 seconds.
VOLUME REPS SETS BEST EFF BEST INT
1220 16 14 95 95
0.1 ~50.85 50 x 2 x 2 EFF 54% INT 53%
↑ 2+2
70 x 1 x 1 EFF 74% INT 74%
0.1 80 x 1 x 1 EFF 84% INT 84%
↑ 1+2 OPV
0.5 85 x 1 x 6 EFF 89% INT 89%
↑ 1+2
0.8 90 x 1 x 4 EFF 95% INT 95%
↑ 1+2

+
VOLUME REPS SETS BEST EFF BEST INT
2140 26 14 111 111
50 x 1 x 2 EFF 45% INT 45%
↑ 2+2
0.1 ~71.2 70 x 2 x 1 EFF 64% INT 63%
0.1 ~81.35 80 x 2 x 1 EFF 73% INT 72%
↑ 1+2 OPV
0.5 ~86.45 85 x 2 x 6 EFF 78% INT 77%
↑ 1+2
0.4 ~91.55 90 x 2 x 4 EFF 82% INT 81%
↑ 1+2


B1: ‘Blackjack’
A workout by Willy Georges
4 Rounds for time:
8 Power snatch 52 kg
7 Overhead squats 52 kg
6 Squats snatch 52 kg
21 Chest to bar pull ups
*5 Box jumps 30/24” penalty for breaking a set of 21.

Notes: Why is it called Blackjack? Because you always need sets of 21! The 8+7+6 barbell reps must be performed unbroken and the 21 C2B pull ups must be unbroken. If (and every time) you break a set of 21 you must complete 5 box jumps as a penalty.

Unbroken means without letting go of the bar or resting in an ‘un-common’ way. The bar can be overhead while resting or you can be in the hang position as long as your hips and knees are at extension. You can not rest while in contact with the floor or with the bar in a back rack position.
Score: 20.03 - mere pause end arbejde......... totalt demotiveret for den wod. grip blown
Posts on January 17th