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Rasmushorslev
Age 28 , BW 93.5
Join Date: 2014-05-11.
Following: 31.
Insert Post:
Your are on Tuesday 18, Feb 2020
Custom ~1RM (EFF) Factor = 60.
-- Bodyweight: 96.5
MAIN TRAINING PART 1
A1: Complex:
Snatch pull + hang snatch pull + hang power snatch + overhead squat, 1+1+1+1 x 5 sets @ 50% to 60%
VOLUME REPS SETS BEST EFF BEST INT
285 5 5 132.2 130
50 x 1 x 2 EFF 38% INT 38%
↑ 1+1+1+1
60 x 1 x 2 EFF 45% INT 46%
↑ 1+1+1+1
65 x 1 x 1 EFF 49% INT 50%
↑ 1+1+1+1

DELETE RENAME Records (PRs) # Snatch Pull Hang
VOLUME REPS SETS BEST EFF BEST INT
285 5 5 122.05 120
50 x 1 x 2 EFF 41% INT 42%
↑ 1+1+1+1
60 x 1 x 2 EFF 49% INT 50%
↑ 1+1+1+1
65 x 1 x 1 EFF 53% INT 54%
↑ 1+1+1+1

DELETE RENAME Records (PRs) # Power Snatch Hang
VOLUME REPS SETS BEST EFF BEST INT
285 5 5 92 92
50 x 1 x 2 EFF 54% INT 54%
↑ 1+1+1+1
0.1 60 x 1 x 2 EFF 65% INT 65%
↑ 1+1+1+1
65 x 1 x 1 EFF 71% INT 71%
↑ 1+1+1+1

VOLUME REPS SETS BEST EFF BEST INT
285 5 5 135 135
50 x 1 x 2 EFF 37% INT 37%
↑ 1+1+1+1
60 x 1 x 2 EFF 44% INT 44%
↑ 1+1+1+1
65 x 1 x 1 EFF 48% INT 48%
↑ 1+1+1+1


A2: Snatch pull + hang power snatch, 2+2 x 5 sets @ 60% to 70%
VOLUME REPS SETS BEST EFF BEST INT
690 10 5 132.2 130
0.1 ~66.1 65 x 2 x 2 EFF 50% INT 50%
↑ 2+2
0.1 ~71.2 70 x 2 x 2 EFF 54% INT 54%
↑ 2+2
~76.25 75 x 2 x 1 EFF 58% INT 58%
↑ 2+2

+
DELETE RENAME Records (PRs) # Power Snatch Hang
VOLUME REPS SETS BEST EFF BEST INT
690 10 5 92 92
0.1 ~66.1 65 x 2 x 2 EFF 72% INT 71%
↑ 2+2
0.2 ~71.2 70 x 2 x 2 EFF 77% INT 76%
↑ 2+2
0.1 ~76.25 75 x 2 x 1 EFF 83% INT 82%
↑ 2+2


A3: Snatch pull + hang squat snatch, 1+1 x 5 sets @ 70% to 80%
VOLUME REPS SETS BEST EFF BEST INT
410 5 5 132.2 130
75 x 1 x 1 EFF 57% INT 58%
↑ 1+1
0.1 80 x 1 x 2 EFF 61% INT 62%
↑ 1+1
85 x 1 x 1 EFF 64% INT 65%
↑ 1+1
90 x 1 x 1 EFF 68% INT 69%
↑ 1+1

+
VOLUME REPS SETS BEST EFF BEST INT
410 5 5 102 102
75 x 1 x 1 EFF 74% INT 74%
↑ 1+1
0.1 80 x 1 x 2 EFF 78% INT 78%
↑ 1+1
0.1 85 x 1 x 1 EFF 83% INT 83%
↑ 1+1
0.1 90 x 1 x 1 EFF 88% INT 88%
↑ 1+1


MAIN TRAINING PART 2
B:
Row 2 minutes @ 5k pace
Rest 1 minute

2 minute AMRAP:
3 Squat snatch 155/105lbs
12 C2B pull ups
Rest 1 min

x 4 Rounds

Notes: You will do both the row and the AMRAP 4 times (16 minutes of work total). For the row try to hold the exact same pace each set. For the AMRAP portion GX and RX can do as above but lower the weight if needed so that you can complete minimum 2 rounds in 2 minutes.
Row: 1:43,1 x4
AMRAP:2+3 x3 + 2+5

GYMNASTIC BIAS (OPTIONAL EXTRA)
1: Strict ring muscle ups, 10 x 1-2 reps for quality
Notes: Increase the difficulty by adding a slower negative phase or scale the difficulty by using bands or a spotter.
DELETE RENAME Records (PRs) # Strict Muscleups
VOLUME REPS SETS BEST EFF BEST INT
965 10 10 99.3 98
2+ BW x 1 x 5 EFF 97% INT 98%
↑ alm
2+ BW x 1 x 5 EFF 97% INT 98%
↑ fra siddende

.
2: Superset 3 rounds of:
Wide grip strict pull ups x 8-12 reps
+
Hollow rocks x 20 reps
+
V-ups x 20 reps
VOLUME REPS SETS BEST EFF BEST INT
1737 18 3 130 130
0.7 ~105.25 BW x 6 x 3 EFF 81% INT 74%

Done
Done
Posts on February 18th