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Rasmushorslev
Age 28 , BW 95
Join Date: 2014-05-11.
Following: 31.
Insert Post:
Your are on Sunday 05, Apr 2020
Custom ~1RM (EFF) Factor = 60.
-- Bodyweight: 91.7
Dag 2: Endurance - Bike Erg - FTP 352 watts
80% x18 minutter
Rest x3 minutter
x3 runder
R1: 285 watts/avg
R2: 285 watts/avg
R3: 292 watts/avg






















04-04-20
A1: Power clean + paused push jerk, 1+3 x 5 sets @ 60-70%
Notes: 3s pause in the catch position of the push jerk
VOLUME REPS SETS BEST EFF BEST INT
320 5 5 126 126
50 x 1 x 2 EFF 40% INT 40%
70 x 1 x 2 EFF 56% INT 56%
80 x 1 x 1 EFF 63% INT 63%
↑ 1+3

+
VOLUME REPS SETS BEST EFF BEST INT
960 15 5 130 130
0.1 ~51.7 50 x 3 x 2 EFF 40% INT 38%
0.1 ~72.4 70 x 3 x 2 EFF 56% INT 54%
0.1 ~82.75 80 x 3 x 1 EFF 64% INT 62%
↑ 1+3


A2: Power clean + split jerk
1 rep EMOM x 12 minutes
Min 1-3 @ 70kg
Min 4-6 @ 75kg
Min 7-9 @ 80kg
Min 10-12 @ 85kg
VOLUME REPS SETS BEST EFF BEST INT
1170 12 12 126 126
0.1 90 x 1 x 3 EFF 71% INT 71%
↑ 1+1
0.1 95 x 1 x 3 EFF 75% INT 75%
0.1 100 x 1 x 3 EFF 79% INT 79%
0.2 105 x 1 x 3 EFF 83% INT 83%
↑ 1+1

+
VOLUME REPS SETS BEST EFF BEST INT
1170 12 12 151.5 151.5
0.1 90 x 1 x 3 EFF 59% INT 59%
0.1 95 x 1 x 3 EFF 63% INT 63%
0.1 100 x 1 x 3 EFF 66% INT 66%
0.1 105 x 1 x 3 EFF 69% INT 69%
↑ 1+1


STRENGTH BIAS (OPTIONAL EXRA)
A3: Back Squat, build to a heavy single but do not exceed 90% of your max
A4: Superset 4 rounds of:
Back squat x 4 reps @ 80% of A3
+
Max height box jump x 3 reps
Rest as needed

VOLUME REPS SETS BEST EFF BEST INT
2120 19 8 175.85 170
0.1 ~72.4 70 x 3 x 1 EFF 41% INT 41%
0.1 ~103.45 100 x 3 x 1 EFF 59% INT 59%
0.1 ~122.05 120 x 2 x 1 EFF 69% INT 71%
0.1 140 x 1 x 1 EFF 80% INT 82%
0.1 150 x 1 x 1 EFF 85% INT 88%
0.3 ~124.15 120 x 3 x 3 EFF 71% INT 71%

.
30â Box Jumps
BWx3x3

MAIN TRAINING PART 2
B1: On a continuously running clock:
On 0:00, 2:00. 4:00 & 6:00
Complete 1 round of:
8 TTB
10 DB hang clean and jerks 50/35lbs (5 p/arm)
14/12 Cal row

On 8:00 & 12:00
Complete 2 Rounds of:
8 TTB
10 DB hang clean and jerks 50/35lbs (5 p/arm)
14/12 Cal row

On 16:00,
Complete 4 Rounds for time:
8 TTB
10 DB hang clean and jerks 50/35lbs (5 p/arm)
14/12 Cal row

Notes: 18.1 Intervals to start the week. Do not âsprintâ through the earlier rounds, try to use that time to dial in a pace that you want to attack the final 4RFT section at. All levels can attempt as above.

Score: 1:18, 1:12, 1:11, 1:12
2:35, 2:34 1:17
5:25 /1:21

18.1: 1:28 split i 2018 (13,48 runder)





06.04.20
MAIN TRAINING PART 1
A1: Snatch complex:
Snatch high pull + tall snatch + paused overhead squat
3+3+3 x 3 sets

Notes: Keep the weight light (you will probably be limited by the tall snatch) and work on speed and positions.
20,20,30 3+3+3

A2: Every 90 seconds x 10 sets
1 Power snatch + 1 OHS (drop) + 1 Squat snatch
VOLUME REPS SETS BEST EFF BEST INT
595 10 10 95 95
0.1 50 x 1 x 3 EFF 53% INT 53%
0.1 60 x 1 x 3 EFF 63% INT 63%
0.1 65 x 1 x 3 EFF 68% INT 68%
70 x 1 x 1 EFF 74% INT 74%
↑ 1+1+1

+
VOLUME REPS SETS BEST EFF BEST INT
595 10 10 76.25 75
0.1 50 x 1 x 3 EFF 66% INT 67%
0.2 60 x 1 x 3 EFF 79% INT 80%
0.2 65 x 1 x 3 EFF 85% INT 87%
0.1 70 x 1 x 1 EFF 92% INT 93%
↑ 1+1+1

+
VOLUME REPS SETS BEST EFF BEST INT
595 10 10 111 111
0.1 50 x 1 x 3 EFF 45% INT 45%
0.1 60 x 1 x 3 EFF 54% INT 54%
0.1 65 x 1 x 3 EFF 59% INT 59%
70 x 1 x 1 EFF 63% INT 63%
↑ 1+1+1


Notes: Start the EMOM at about 50% of your snatch max and increase âby feelâ. If you feel good then keep building to a heavy complex or alternatively keep the load around 70-75% and work on some specific technical faults of your own.

A3: No contact power snatch barbell cycling @ 75/55lbs
4x15 reps
Rest as needed between sets (30-60s)

Notes: This is some specific cycling work of a commonly programmed load that often requires big sets of TNG reps. The target is to have no contact on the way up or down during the lift (to increase cycle speed) but to still make this a power and not a muscle snatch.
Done, R30

STRENGTH BIAS (OPTIONAL EXRA)
A4:
Back squat âwavesâ
5-4-3-2-1 reps @ 60% with 45s rest between sets (60%)
Rest 2-3 mins
4-3-2-1 reps @ 75% with 60s rest between sets (75%)
VOLUME REPS SETS BEST EFF BEST INT
2750 25 9 175.85 170
0.1 ~107.15 100 x 5 x 1 EFF 61% INT 59%
0.1 ~105.25 100 x 4 x 1 EFF 60% INT 59%
0.1 ~103.45 100 x 3 x 1 EFF 59% INT 59%
~101.7 100 x 2 x 1 EFF 58% INT 59%
100 x 1 x 1 EFF 57% INT 59%
0.2 ~131.6 125 x 4 x 1 EFF 75% INT 74%
0.1 ~129.3 125 x 3 x 1 EFF 74% INT 74%
0.1 ~127.1 125 x 2 x 1 EFF 72% INT 74%
125 x 1 x 1 EFF 71% INT 74%


A5: Dual KB front rack box step ups (alternating legs)
3x20 reps
Rest 60s between sets
2x16 kg

MAIN TRAINING PART 2
B1: For Time/Consistency:
15-12-9
Thrusters 100/70lbs
Bar facing burpees

Rest 2 minutes
x 3 Sets

Notes: This set of reps is taken straight from the middle of â16.5â. The target here is to move at a pace that you can sustain for all 3 intervals. All levels can attempt as above.
Score: 4:46,4:42,4:24

ACCESSORY (OPTIONAL EXTRA)
On an 8 minute clock:
Minute 1: 8 KB side bends + slow single arm farmers walk in remaining time (KB in right hand)
Minute 2: 8 KB side bends + slow single arm farmers walk in remaining time (KB in left hand)
x 4
Done med 24 kg




07.04.20
MAIN TRAINING PART 1
A1: Every 3 minutes x 5 rounds:
Seated DB press with OH holds x 12 reps (6/6)
Supinated grip barbell bent over row x 8 reps
GHD sit ups x 20 reps

Notes: This is still strength work so do not rush through these sets, you can load up the movements heavy and take small rests between each. For the seated press, I want you to start with both DBs overhead, whilst lowering and pressing the left arm you will keep the right arm locked out overhead and then whilst lowering and pressing the right arm the left would be locked out overhead (6 reps per arm)
DB Press: 22.5x6
VOLUME REPS SETS BEST EFF BEST INT
2800 40 5 98.3 95
1.5 ~79.25 70 x 8 x 5 EFF 81% INT 74%

GHD Sit Ups done

A2: 5 Rounds of:
Dual DB push press x 8 reps
+
10m Overhead DB walk*
+
Max reps unbroken strict pull ups
Rest 90s
VOLUME REPS SETS BEST EFF BEST INT
1060 40 5 39.6 35
0.4 ~25.45 22.5 x 8 x 2 EFF 64% INT 64%
2+ ~36.8 32.5 x 8 x 2 EFF 93% INT 93%
0.2 ~25.45 22.5 x 8 x 1 EFF 64% INT 64%

VOLUME REPS SETS BEST EFF BEST INT
4401.6 48 5 130 130
0.4 ~107.9 BW x 12 x 1 EFF 83% INT 71%
0.3 ~107.9 BW x 10 x 1 EFF 83% INT 71%
0.3 ~107.9 BW x 10 x 1 EFF 83% INT 71%
0.3 ~103.8 BW x 8 x 1 EFF 80% INT 71%
0.3 ~103.8 BW x 8 x 1 EFF 80% INT 71%


Notes: Go heavy on the DB push press and transition immediately in to the overhead walk. If you have poor overhead mobility then do not have both DBs overhead on the walk, you can hold 1 overhead and 1 in the front rack (2018 Regionals style) and then swap at the 5m mark each set. If you can not get more than 5 strict pull ups then use band assistance so you are working in the 5-10 rep range each set.

MAIN TRAINING PART 2
B1: Alternating EMOM x 30 Minutes:
Minute 1: Regular Rope Climbs x2
Minute 2: 3 Hang KB snatch + 3 OHS (right arm) + 3 Hang KB snatch + 3 OHS (left arm)
Minute 3: 20s Assault/Echo bike sprint @ 90% effort

Done
32 kg KB
10,10,12x6, 26 cal (40 s) (skip r2)

GYMNASTIC BIAS (OPTIONAL EXTRA)
Accumulate 2 minutes in each position:
1: Hanging L-sit
2: Ring support hold
3: GHD Sorenson hold
4: Chin over bar or top of ring row hold

BWx15s x2
BWx20-30s x3





08.04.20
MAIN TRAINING PART 1
A1: Power clean + squat clean
3+1 x 4 sets @ 65%
2+2 x 3 sets @ 70%
1+2 x 3 sets @ 75%
Rest 60s between all sets
VOLUME REPS SETS BEST EFF BEST INT
1773 21 10 126 126
0.3 ~82.75 80 x 3 x 4 EFF 66% INT 63%
↑ 3+1
0.2 ~89.5 88 x 2 x 3 EFF 71% INT 70%
↑ 2+2
0.1 95 x 1 x 3 EFF 75% INT 75%
↑ 1+2

VOLUME REPS SETS BEST EFF BEST INT
1773 21 10 144 144
0.3 ~82.75 80 x 3 x 4 EFF 57% INT 56%
↑ 3+1
0.2 ~89.5 88 x 2 x 3 EFF 62% INT 61%
↑ 2+2
0.1 95 x 1 x 3 EFF 66% INT 66%
↑ 1+2


Notes: Stick closely to the percentage guideline, you do not need to go heavier today (you can do that on Friday) Try to work on your footwork being the same as you transition from power in to squat cleans.

A2: TNG unbroken complex:
Power clean x 6 reps
Hang squat clean x 6 reps
Front squat x 6 reps
Rest 2 minutes
x 3 sets

Notes: Pick a load that allows you to cycle the barbell without any significant pauses throughout the complex.
60x6x3 6+6+6

MAIN TRAINING PART 2
B1: Complete for time:
75 Wall balls 20/14lbs to 10/9ft
Rest 2 minutes

3 Rounds of:
11 Deadlifts 225/155lbs
11 HSPU
Rest 2 minutes after the 3rd round

75/55 Cal row
Rest 2 minutes

3 Rounds of:
11 HSPU
11 Deadlifts 225/155lbs
Rest 2 minutes after the 3rd round

75 Wall balls 20/14lbs to 10/9ft

Notes: The whole workout is for time but make sure you stick to the specific rest intervals after each section of the workout. This should allow you to move at a close to maximum pace without âred-liningâ. The âtrapâ in this workout will be the row in the middle, work just underneath your max capacity so that you can still continue to move well during the rest of the workout.
2:26
3:09
3:12
4:28 (4x HSPU)
2:45
15:40

STRENGTH BIAS (OPTIONAL EXTRA)
C2: For quality:
30 Alternating Cossak squats
30 Alternating pistol squats
Done med BW





13.04.20
MAIN TRAINING PART 1
A1: Power snatch + snatch balance + overhead squat
1+2+3 x 4 sets
Notes: This complex is a continuation of the warm up and should not be too heavy. Focus on solid positions and speed. Make a point to improve some of your technical faults before moving to the heavier loaded sets coming up.
40,40,50,60

A2: Hang (above the knee) snatch
Power + squat, 2+2 x 4 sets @ 65%
Power + squat, 1+2 x 2 sets @ 70%
Squat, 2 reps x 2 sets @ 75%
Squat, 2 reps x 2 sets @ 80%
DELETE RENAME Records (PRs) # Power Snatch Hang
VOLUME REPS SETS BEST EFF BEST INT
710 10 6 92 92
0.3 ~71.2 70 x 2 x 4 EFF 77% INT 76%
↑ 2+2
0.1 75 x 1 x 2 EFF 82% INT 82%
↑ 1+2

VOLUME REPS SETS BEST EFF BEST INT
1520 20 10 102 102
0.3 ~71.2 70 x 2 x 4 EFF 70% INT 69%
↑ 2+2
0.2 ~76.25 75 x 2 x 2 EFF 75% INT 74%
↑ 1+2
0.2 ~81.35 80 x 2 x 2 EFF 80% INT 78%
0.2 ~86.45 85 x 2 x 2 EFF 85% INT 83%


A3: Snatch balance, 5x1 heavy reps
Notes: Build up with some sets of triples and doubles before hitting your 5 heavy singles for the day. I want you to find a solid balance between load and speed, do not turn this in to a push jerk + slow overhead squat. Keep the âdriveâ off the shoulders as minimal as possible so you have to work to get under the bar fast.
VOLUME REPS SETS BEST EFF BEST INT
945 12 6 131 131
0.1 ~64.3 60 x 5 x 1 EFF 49% INT 46%
0.1 ~82.75 80 x 3 x 1 EFF 63% INT 61%
90 x 1 x 1 EFF 69% INT 69%
100 x 1 x 1 EFF 76% INT 76%
0.1 105 x 1 x 1 EFF 80% INT 80%
0.1 110 x 1 x 1 EFF 84% INT 84%


STRENGTH BIAS (OPTIONAL EXRA)
A4:
4-3-2-1 Back squat @ 65%, rest 60s between sets
Rest 2 mins
4-3-2-1 Back squat @ 70%, rest 75s between sets
Rest 2 mins
4-3-2-1 Back squat @ 75%, rest 90s between sets
VOLUME REPS SETS BEST EFF BEST INT
3675 34 12 175.85 170
0.1 ~75 70 x 5 x 1 EFF 43% INT 41%
0.1 ~110.55 105 x 4 x 1 EFF 63% INT 62%
0.1 ~108.6 105 x 3 x 1 EFF 62% INT 62%
0.1 ~106.8 105 x 2 x 1 EFF 61% INT 62%
0.1 ~118.95 113 x 4 x 1 EFF 68% INT 66%
0.1 ~116.9 113 x 3 x 1 EFF 66% INT 66%
0.1 ~114.9 113 x 2 x 1 EFF 65% INT 66%
113 x 1 x 1 EFF 64% INT 66%
0.2 ~131.6 125 x 4 x 1 EFF 75% INT 74%
0.1 ~129.3 125 x 3 x 1 EFF 74% INT 74%
0.1 ~127.1 125 x 2 x 1 EFF 72% INT 74%
125 x 1 x 1 EFF 71% INT 74%



MAIN TRAINING PART 2
B: 3 Sets, for time and consistency:
35 GHD sit ups
Then
6-4-2
Ring muscle ups
Squat snatch 135/95lbs

Rest 4 minutes

Notes: A successful outcome of this workout is completing all rounds within around 20s of each other. That means you need to pace the GHD sit ups from there start as the volume here will have a massive effect on the later rounds. Break the muscle ups as needed and I would suggest controlled singles on the snatch.

4:34,
8:34-13:07 (4:33)
17:07-21:41 (4:34)







14.04.20
MAIN TRAINING PART 1
A1: Alternating EMOM x 15 minutes:
Minute 1: Barbell strict press x 5 reps
Minute 2: Dual DB bent over rows x 10
Minute 3: DB Russian twists x 20 or hanging windscreen wipers x 10

Notes: Strict press is with a pause at the shoulders each rep so no âbouncingâ, use a load that is heavy but doesnât push you to failure. Focus on solid positioning throughout the DB rows, do not overload the movement and then use excessive momentum.
VOLUME REPS SETS BEST EFF BEST INT
1575 25 5 87 87
0.3 ~64.3 60 x 5 x 2 EFF 74% INT 69%
0.6 ~69.65 65 x 5 x 3 EFF 80% INT 75%

VOLUME REPS SETS BEST EFF BEST INT
1200 50 5 52.8 47.5
1 ~28.25 24 x 10 x 5 EFF 53% INT 51%
↑ dual DB

Russian Twist
15x20x2
20x20x3

A2: Every 3 minutes x 5 rounds:
Alternating DB push press x 12 reps (6/6)
Legless rope climb x 2 reps
Strict K2E x 10 reps or Dragonflys x 10 reps

Notes: Go as heavy as possible on the DB push press, if you do not have heavy DB available you could increase the rep scheme slightly to match the loading you have. Sub legless rope climbs for any variation of gymnastic pull you might have available but keep it strict and focus on using the lats and biceps as much as you can.
VOLUME REPS SETS BEST EFF BEST INT
195 6 1 39.6 35
0.9 ~35.45 32.5 x 6 x 1 EFF 89% INT 93%
↑ 6+6

Legless RC:
BWx1x5
K2E
BWx10x5

MAIN TRAINING PART 2
B: Alternating EMOM x 24 minutes:
Minute 1: 21/16 Cal row
Minute 2: 10 Dual DB deadlifts + 6 Dual DB thrusters
Minute 3: 20m Farmers carry + 10m HSW
Minute 4: Rest
Done, 2x32,5 kg håndvægte

GYMNASTIC BIAS (OPTIONAL EXTRA)
Alternating EMOM x 15 minutes:
Minute 1: False grip ring hang x 15-25s
Minute 2: Ring support hold x 15-25s
Minute 3: Hollow hold x 20-30s
Done






15.04.20
A1: Power clean + squat clean
2+2 x 3 sets @ 70%
DELETE RENAME Records (PRs) # Power Clean Hang
VOLUME REPS SETS BEST EFF BEST INT
510 6 3 116.95 115
0.2 ~86.45 85 x 2 x 3 EFF 74% INT 74%
↑ 2+2

+
VOLUME REPS SETS BEST EFF BEST INT
510 6 3 130 130
0.2 ~86.45 85 x 2 x 3 EFF 66% INT 65%
↑ 2+2


A2: Squat clean
2x2 @ 75%
2x2 @ 80%
1x2 @ 85%
1x2 @ 90%
VOLUME REPS SETS BEST EFF BEST INT
1218 12 8 130 130
0.1 ~96.6 95 x 2 x 2 EFF 74% INT 73%
0.2 ~101.7 100 x 2 x 2 EFF 78% INT 77%
0.1 106 x 1 x 2 EFF 82% INT 82%
0.2 113 x 1 x 2 EFF 87% INT 87%

Notes: Both A1 and A2 are from the hang or above knee high blocks. Blocks are a great way to work on your speed under the bar but donât forget to focus on a big extension to allow that speed to actually be effective.

A3:
Power clean x 8 reps
Rest 30s
Hang squat clean x 8 reps
Rest 30s
Front squat x 8 reps
Rest 2-3 minutes
x 2 rounds

Notes: Each movement should be done unbroken and with no significant pauses throughout the 8 reps. Be strict on the 30s rest time, this should allow you to lift 10-20% more than when we did this for an unbroken complex last week.
2:15 (80+70+70)
1:55 (70+70+70)

STRENGTH BIAS (OPTIONAL EXRA)
A4: Back racked barbell reverse lunge steps
4x12 reps
Rest 2 minutes between sets

Notes: Use a heavy weight but one that doesnât pin your knee to the floor on any reps, keep the power in the leg drive. I would suggest around 50% of your max back squat for this.
VOLUME REPS SETS BEST EFF BEST INT
1740 27 5 111.85 110
0.1 ~62.05 60 x 3 x 1 EFF 55% INT 55%
0.2 ~87.25 80 x 6 x 1 EFF 78% INT 73%
0.4 ~65.45 60 x 6 x 3 EFF 59% INT 55%
↑ lighter load pga hojre balde/glut med


MAIN TRAINING PART 2
B: In 2 Minutes:
6 Dual KB hang clean and push jerk 32/24
60 Double unders
AMRAP Burpee box jump overs 24/20â
Rest 2 minutes

Notes: The workout continues in this format until you reach 80 total burpee box jump overs. There is a cap of 8 rounds on this workout.

Score: 15-15-18-17-16-16 (32 kg KB + 60 DU)
Finished: 1:53 R6






17.04.20
MAIN TRAINING PART 1
A1: Power snatch, build to a heavy single
A2:
2x1 @ 90% of A1
2x2 @ 80% of A1
2x3 @ 70% of A1

Notes: Use any style you like to build to the single but I would set a time cap of about 10-15 minutes. I personally prefer EMOM format as it keeps me focused and on a decent time schedule. For A2, the reps are not TNG and you should be focusing on correcting any technical faults that occur once the load gets heavier, rest as needed between all reps/sets.
VOLUME REPS SETS BEST EFF BEST INT
1810 27 16 95 95
0.1 ~50.85 50 x 2 x 2 EFF 54% INT 53%
0.1 ~61 60 x 2 x 2 EFF 64% INT 63%
0.1 ~71.2 70 x 2 x 1 EFF 75% INT 74%
70 x 1 x 1 EFF 74% INT 74%
75 x 1 x 1 EFF 79% INT 79%
0.1 80 x 1 x 1 EFF 84% INT 84%
0.1 85 x 1 x 1 EFF 89% INT 89%
0.2 90 x 1 x 1 EFF 95% INT 95%
0.1 80 x 1 x 2 EFF 84% INT 84%
0.2 ~74.25 73 x 2 x 2 EFF 78% INT 77%
0.2 ~65.15 63 x 3 x 2 EFF 69% INT 66%
↑ EMOM16


A3: Power clean + push jerk, build to a heavy single
A4: A2:
2x1 @ 90% of A3
2x2 @ 80% of A3
2x3 @ 70% of A3

Notes: Same performance notes as for the snatch.
VOLUME REPS SETS BEST EFF BEST INT
1970 23 15 126 126
0.1 ~61 60 x 2 x 2 EFF 48% INT 48%
↑ 2+1
0.1 80 x 1 x 2 EFF 63% INT 63%
90 x 1 x 1 EFF 71% INT 71%
95 x 1 x 1 EFF 75% INT 75%
100 x 1 x 1 EFF 79% INT 79%
0.1 105 x 1 x 1 EFF 83% INT 83%
0.1 110 x 1 x 1 EFF 87% INT 87%
0.1 115 x 1 x 1 EFF 91% INT 91%
0.1 103 x 1 x 1 EFF 82% INT 82%
↑ 1+1
0.2 ~94.6 93 x 2 x 2 EFF 75% INT 74%
↑ 1+1+1+1
0.2 ~82.75 80 x 3 x 2 EFF 66% INT 63%
↑ 1+1+1+1+1+1

+
VOLUME REPS SETS BEST EFF BEST INT
1850 21 15 130 130
60 x 1 x 2 EFF 46% INT 46%
↑ 2+1
0.1 80 x 1 x 2 EFF 62% INT 62%
90 x 1 x 1 EFF 69% INT 69%
95 x 1 x 1 EFF 73% INT 73%
100 x 1 x 1 EFF 77% INT 77%
0.1 105 x 1 x 1 EFF 81% INT 81%
0.1 110 x 1 x 1 EFF 85% INT 85%
0.1 115 x 1 x 1 EFF 88% INT 88%
103 x 1 x 1 EFF 79% INT 79%
↑ 1+1
0.1 ~94.6 93 x 2 x 2 EFF 73% INT 72%
↑ 1+1+1+1
0.2 ~82.75 80 x 3 x 2 EFF 64% INT 62%
↑ 1+1+1+1+1+1


STRENGTH BIAS (OPTIONAL EXRA)
A5: Front squat, build to a heavy single
A6: 2x2 @ 80% of A5
VOLUME REPS SETS BEST EFF BEST INT
1340 14 8 160 160
~62.05 60 x 3 x 1 EFF 39% INT 38%
0.1 ~93.1 90 x 3 x 1 EFF 58% INT 56%
0.1 ~111.85 110 x 2 x 1 EFF 70% INT 69%
120 x 1 x 1 EFF 75% INT 75%
0.1 130 x 1 x 1 EFF 81% INT 81%
135 x 0 x 1 EFF --- INT ---
0.1 ~106.8 105 x 2 x 2 EFF 67% INT 66%


GYMNASTIC BIAS (OPTIONAL EXTRA)
3 Sets of:
10-8-6-4-2 Push ups
5-4-3-2-1 Bar muscle ups
Rest 50% of working time

Notes: The above is quite an advanced gymnastic couplet and the volume will add up quickly. Only take on this version if you think you can maintain intensity throughout the sets. Alternative option below.
Done: 2:15, 2:31, 2:37 - UB BMU, PU delt op
3:22-5:53 (2:31)
7:08-9:45 (2:37)


18.04.20
MAIN TRAINING PART 1
A: 4 Rounds for time:
Assault or Echo bike 40/30 Calories
Sandbag bearhug carry x 40m 150/100lbs

Notes: This is nothing more than âgrunt workâ and can be challenging to push hard given the slow stimulus of both movements. Try to keep your transitions between the 2 movements fast and maintain a solid pace on the bike throughout.
Score: 10:28

MAIN TRAINING PART 2
B: 10 Rounds for time:
2 Strict ring muscle ups or 1 legless rope climb or 1 pegboard
4 Paralette HSPU 10/7â deficit
24 Weighted double unders or 36 double unders
Time cap: 20 minutes

Notes: This is a high skill workout but the time cap is quite generous so I do not mind that you pace this one out and acquire some solid volume rather than rushing through for intensity. Scale the high skill pulling exercise as needed so that you can begin the rep/reps writhing 20s of completing your double under set. Scale the height of HSPU as needed so you can attempt unbroken reps but try to keep the neutral grip stimulus even if that means performing the reps with no deficit.
9 runder, R7-8-9: 1+1 (heavy rope)

STRENGTH BIAS (OPTIONAL EXTRA)
D1: Deadlift, 1 rep EMOM x 10 minutes @ 75-85%
Notes: Be smart here and choose a challenging weight that allows you to keep solid form throughout.
VOLUME REPS SETS BEST EFF BEST INT
2610 19 13 230 230
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%
150 x 1 x 1 EFF 65% INT 65%
0.1 165 x 1 x 2 EFF 72% INT 72%
0.1 170 x 1 x 2 EFF 74% INT 74%
0.1 175 x 1 x 2 EFF 76% INT 76%
0.1 180 x 1 x 2 EFF 78% INT 78%
0.1 185 x 1 x 2 EFF 80% INT 80%


D2: Superset 3 rounds of:
GHR x 8-12 reps
Sorenson hold x 30s
Rest as needed
DELETE RENAME Records (PRs) # Glute Ham Raises
VOLUME REPS SETS BEST EFF BEST INT
2751 30 3 114.1 100
1.5 ~107.9 PR BW x 12 x 1 EFF 95% INT 92%
1.3 ~107.9 BW x 10 x 1 EFF 95% INT 92%
1 ~103.8 BW x 8 x 1 EFF 91% INT 92%

Sorenson hold:
BWx30s x3






20.04.20
MAIN TRAINING PART 1
A1: Snatch pull + low hang squat snatch, 3+1 x 5 sets
Notes: This is a continuation of the warm up and should be done at about 50% of your snatch max. Use this complex to drill in some solid positions during the pull. I want you to do the reps TNG but with a slow and controlled lowering phase, meaning that as you lower the bar from your pulls you need to be loading the hamstrings and getting the body in to the right position for the next rep.
VOLUME REPS SETS BEST EFF BEST INT
780 15 5 132.2 130
0.2 ~51.7 50 x 3 x 4 EFF 39% INT 38%
0.1 ~62.05 60 x 3 x 1 EFF 47% INT 46%
↑ 3+1

+
DELETE RENAME Records (PRs) # Snatch Low Hang
VOLUME REPS SETS BEST EFF BEST INT
780 15 5 91.5 90
0.3 ~51.7 50 x 3 x 4 EFF 57% INT 56%
0.1 ~62.05 60 x 3 x 1 EFF 68% INT 67%
↑ 3+1


A2: Power snatch + low hang squat snatch, 1+1 EMOM x 8 minutes
Notes: Work in a 70-85% range and focus on good quality lifts with no misses.
VOLUME REPS SETS BEST EFF BEST INT
620 8 8 95 95
0.1 70 x 1 x 2 EFF 74% INT 74%
0.1 75 x 1 x 2 EFF 79% INT 79%
0.1 80 x 1 x 2 EFF 84% INT 84%
0.2 85 x 1 x 2 EFF 89% INT 89%
↑ 1+1

+
DELETE RENAME Records (PRs) # Snatch Low Hang
VOLUME REPS SETS BEST EFF BEST INT
620 8 8 91.5 90
0.1 70 x 1 x 2 EFF 76% INT 78%
0.1 75 x 1 x 2 EFF 82% INT 83%
0.2 80 x 1 x 2 EFF 87% INT 89%
0.3 85 x 1 x 2 EFF 93% INT 94%
↑ 1+1


A3: Snatch grip push press + paused overhead squat, 3+3 x 4 sets
Notes: Use somewhere around 60-70% of your snatch max. For the purpose of todays session these sets are being used as a positional/stability exercise and not strength work, so do not add extra load, if you want to increase the difficulty you would add a slower tempo to your rep speed and pause in any positions you find difficult.
DELETE RENAME Records (PRs) # Snatch Pushpress
VOLUME REPS SETS BEST EFF BEST INT
900 12 4 111.85 110
0.2 ~72.4 70 x 3 x 2 EFF 65% INT 64%
0.2 ~82.75 80 x 3 x 2 EFF 74% INT 73%
↑ 3+3

+
VOLUME REPS SETS BEST EFF BEST INT
900 12 4 135 135
0.1 ~72.4 70 x 3 x 2 EFF 54% INT 52%
0.1 ~82.75 80 x 3 x 2 EFF 61% INT 59%
↑ 3+3


STRENGTH BIAS (OPTIONAL EXRA)
A4: Paused snatch grip deadlifts, 5x3 reps @ 90%
Notes: 2s Pause at the knee on the way up and down on each rep.
DELETE RENAME Records (PRs) # Snatch Deadlift
VOLUME REPS SETS BEST EFF BEST INT
1500 15 5 170.7 170
0.4 ~103.45 100 x 3 x 5 EFF 61% INT 59%


A5: Back Squat
3-2-1 reps, rest 60s between sets
-Rest 2 minutes-
x 3 rounds

Round 1 @ 80%
Round 2 @ 82.5%
Round 3 @ 85%
VOLUME REPS SETS BEST EFF BEST INT
3078 25 12 175.85 170
0.1 ~72.4 70 x 3 x 1 EFF 41% INT 41%
0.1 ~103.45 100 x 3 x 1 EFF 59% INT 59%
120 x 1 x 1 EFF 68% INT 71%
0.1 ~136.55 132 x 3 x 1 EFF 78% INT 78%
0.1 ~134.25 132 x 2 x 1 EFF 76% INT 78%
132 x 1 x 1 EFF 75% INT 78%
0.2 ~140.7 136 x 3 x 1 EFF 80% INT 80%
0.1 ~138.3 136 x 2 x 1 EFF 79% INT 80%
0.1 136 x 1 x 1 EFF 77% INT 80%
0.2 ~144.85 140 x 3 x 1 EFF 82% INT 82%
0.1 ~142.35 140 x 2 x 1 EFF 81% INT 82%
0.1 140 x 1 x 1 EFF 80% INT 82%


Notes: These weights are a guideline and can be adjusted if needed.

MAIN TRAINING PART 2
B: 14 Minute alternating EMOM:
Minute 1: 12 Alternating DB snatch @ 50/35lbs + 6 Burpee box jump overs 24/20â
Minute 2: 35 Double unders + 9 Thrusters 95/65lbs (barbell)
Done

GYMNASTIC BIAS (OPTIONAL EXTRA)
1: Strict Handstand push ups, 10x5 reps for quality
Notes: Use a deficit if possible and rest 30-45s between sets. Continuing on the work we have put in for the last 2 weeks, if you could not maintain the short rest periods then do not increase to 5âs today (stay with 4âs or 3âs), we are trying to work on accumulating a large amount of reps over a shorter period of time.
VOLUME REPS SETS BEST EFF BEST INT
4585 50 10 113.05 98
2+ ~98.25 BW x 5 x 10 EFF 87% INT 94%
↑ E45S

.




21.04.20
MAIN TRAINING PART 1
A1: Every 90s x 5 rounds:
5 Push press for max load
Notes: This is with a 2s pause overhead on each rep and no TNG on the shoulders
VOLUME REPS SETS BEST EFF BEST INT
2870 36 8 130 130
0.1 ~42.85 40 x 5 x 1 EFF 33% INT 31%
0.1 ~72.4 70 x 3 x 2 EFF 56% INT 54%
0.8 ~96.45 90 x 5 x 5 EFF 74% INT 69%


B1: 3 Sets of:
8-6-4-2
Dual DB bench press
Supinated grip barbell bent over rows
Rest 2 minutes between sets
Notes: Go as heavy as possible still being able to maintain unbroken sets on both movements. If you do not have heavy DBs available then increase the rep range to match the load.
Done
VOLUME REPS SETS BEST EFF BEST INT
1950 60 12 53.75 49.6
0.2 ~36.8 32.5 x 8 x 1 EFF 68% INT 66%
0.2 ~35.45 32.5 x 6 x 1 EFF 66% INT 66%
0.1 ~34.2 32.5 x 4 x 1 EFF 64% INT 66%
0.1 ~33.05 32.5 x 2 x 1 EFF 61% INT 66%
0.2 ~36.8 32.5 x 8 x 1 EFF 68% INT 66%
0.2 ~35.45 32.5 x 6 x 1 EFF 66% INT 66%
0.1 ~34.2 32.5 x 4 x 1 EFF 64% INT 66%
0.1 ~33.05 32.5 x 2 x 1 EFF 61% INT 66%
0.2 ~36.8 32.5 x 8 x 1 EFF 68% INT 66%
0.2 ~35.45 32.5 x 6 x 1 EFF 66% INT 66%
0.1 ~34.2 32.5 x 4 x 1 EFF 64% INT 66%
0.1 ~33.05 32.5 x 2 x 1 EFF 61% INT 66%

VOLUME REPS SETS BEST EFF BEST INT
4200 60 12 98.3 95
0.3 ~79.25 70 x 8 x 1 EFF 81% INT 74%
0.2 ~76.35 70 x 6 x 1 EFF 78% INT 74%
0.2 ~73.7 70 x 4 x 1 EFF 75% INT 74%
0.1 ~71.2 70 x 2 x 1 EFF 72% INT 74%
0.3 ~79.25 70 x 8 x 1 EFF 81% INT 74%
0.2 ~76.35 70 x 6 x 1 EFF 78% INT 74%
0.2 ~73.7 70 x 4 x 1 EFF 75% INT 74%
0.1 ~71.2 70 x 2 x 1 EFF 72% INT 74%
0.3 ~79.25 70 x 8 x 1 EFF 81% INT 74%
0.2 ~76.35 70 x 6 x 1 EFF 78% INT 74%
0.2 ~73.7 70 x 4 x 1 EFF 75% INT 74%
0.1 ~71.2 70 x 2 x 1 EFF 72% INT 74%


B2: Legless Rope climb x 1 reps EMOM x 10 minutes
Done


MAIN TRAINING PART 2
C: In 3 Minutes:
C2 Bike 1000m
AMRAP TTB
Rest 1 min

Notes: Continue until 150 TTB with a cap of 8 rounds.
Reps: 35-29(miss forste 15 sek)-32-28-26
Bike Erg: 1:37,1:44,1:39,1:40,1:40,1:46
Score: R6, 2:56 finish

GYMNASTIC BIAS (OPTIONAL EXTRA)
1: EMOM x 5 minutes
Max unbroken ring support hold (cap at 0:30)
0:15 alle runder

2: 3 Rounds of:
60s Gymnastic swimming
60s Passive Hang
Done









22.04.20
ONSDAG
MAIN TRAINING PART 1
A1: Power clean EMOM x 25 minutes
Minute 1-5 = 5 reps @ fast and smooth weight
Minute 6-10 = 3 reps @ decently heavy but still TNG
Minute 11-15 = 2 reps @ heavy load (around 80%) done as 2 singles
Minute 16-20 = 1 rep @ Heavier than 80% but with solid technique
Minute 21-25 = 5 reps @ same or slightly heavier than first 5 minutes

Notes: As you can see, rather than giving you specific loads I have given you a target stimulus for the different loads. The weight should stay the same for each 5 minute block so try to pick your weights before you start (with a plan B as a back up of course) As a further guideline, this is what I would use with a current max power clean being around 315lbs:
1: 155lbs
2: 225lbs
3: 255lbs
4: 275lbs
5: 165lbs
VOLUME REPS SETS BEST EFF BEST INT
5750 80 26 126 126
0.5 ~64.3 60 x 5 x 5 EFF 51% INT 48%
↑ tng
0.4 ~82.75 80 x 3 x 5 EFF 66% INT 63%
↑ tng
0.5 ~101.7 100 x 2 x 5 EFF 81% INT 79%
0.3 110 x 1 x 4 EFF 87% INT 87%
110 x 0 x 1 EFF --- INT ---
0.1 110 x 1 x 1 EFF 87% INT 87%
0.5 ~64.3 60 x 5 x 5 EFF 51% INT 48%


STRENGTH BIAS (OPTIONAL EXRA)
A2: Bulgarian split squat
4x12 reps (6/6) with dual DB farmers hold
Rest 90s between set
Notes: Focus more on the range and control rather than the load.
DELETE RENAME Records (PRs) # Bulgarien Split Squats
VOLUME REPS SETS BEST EFF BEST INT
1080 24 4 69.65 65
0.8 ~49.1 45 x 6 x 4 EFF 70% INT 69%
↑ FF elevated m. 25 kg skive


A3: Superset 3 rounds of:
Nordic hamstring curls x 8 reps
+
GHD hip extensions x 15 reps
Rest 90s
DELETE RENAME Records (PRs) # Nordic Hamstrings
VOLUME REPS SETS BEST EFF BEST INT
2200.8 24 3 103.65 95
2+ ~103.8 PR BW x 8 x 3 EFF 100% INT 97%

VOLUME REPS SETS BEST EFF BEST INT
4126.5 45 3 --- ---
~107.9 BW x 15 x 3 EFF --- INT ---


MAIN TRAINING PART 2
B: 3 Sets, for time and consistency
Row 40/30 Calories
Then
Patition as you like:
40 Wall balls 20/14lbs
12 Ring muscle ups

Rest 4 minutes between sets

Notes: You must complete the full 40/30 cal row to start each set but can then break the remaining wall ball and MU reps as you like to achieve the fastest possible time. Try to use the same tactics each round if possible, so if you are going for big sets you need to be confident that you could maintain.
4:48 (3+10x4 runder)
4:45 (3+10x4 runder)
4:29 (4+10x2 runder, 4+20 x1 runde)

GYMNASTIC BIAS (OPTIONAL EXTRA)
1: 4 sets of:
Max reps âband distractedâ strict pull ups
Rest as needed
Notes: Only do this more difficult version if your usual unbroken strict pull ups is 8+.
VOLUME REPS SETS BEST EFF BEST INT
2034 20 4 130 130
0.3 ~110.95 BW + 10 x 6 x 1 EFF 85% INT 78%
0.2 ~108.95 BW + 10 x 5 x 1 EFF 84% INT 78%
0.2 ~108.95 BW + 10 x 5 x 1 EFF 84% INT 78%
0.2 ~107.05 BW + 10 x 4 x 1 EFF 82% INT 78%

.
2: Superset 3 rounds of:
Band assisted strict pull ups x 10 reps
Horizontal ring rows x 10 reps
Rest 90s
VOLUME REPS SETS BEST EFF BEST INT
2451 30 3 130 130
0.8 ~96.1 BW -10 x 10 x 3 EFF 74% INT 63%

DELETE RENAME Records (PRs) # Inverted Ring Rows
VOLUME REPS SETS BEST EFF BEST INT
2751 30 3 122.35 104
2+ ~107.9 BW x 10 x 3 EFF 88% INT 88%

.
3: Single leg alternating V-ups
Complete 100 reps
BWx25,25,15,15,10,10





24.04.20
FREDAG
MAIN TRAINING PART 1- MAX LIFTING
A1: Hang squat snatch, build to a heavy single

A2:
2x2 @ 80% of A1
2x3 @ 70% of A1
1x5 @ 60% of A1

Notes: Use any style you like to build to the single but I would set a time cap of about 10-15 minutes. I personally prefer EMOM format as it keeps me focused and on a decent time schedule. For A2 you should be focusing on correcting any technical faults that occurred as you built to todays heavy single, rest as needed between all reps/sets.
VOLUME REPS SETS BEST EFF BEST INT
1710 24 14 102 102
50 x 1 x 1 EFF 49% INT 49%
60 x 1 x 1 EFF 59% INT 59%
65 x 1 x 1 EFF 64% INT 64%
70 x 1 x 1 EFF 69% INT 69%
75 x 1 x 1 EFF 74% INT 74%
80 x 1 x 1 EFF 78% INT 78%
0.1 85 x 1 x 1 EFF 83% INT 83%
0.1 90 x 1 x 1 EFF 88% INT 88%
0.1 95 x 1 x 1 EFF 93% INT 93%
0.2 ~81.35 80 x 2 x 2 EFF 80% INT 78%
0.2 ~72.4 70 x 3 x 2 EFF 71% INT 69%
0.1 ~64.3 60 x 5 x 1 EFF 63% INT 59%


A3: Hang squat clean and jerk anyhow, build to a heavy single
A4: Using either a hang squat clean OR a jerk from the rack
1 rep EMOM x 8 minutes @ 85% of A3

Notes: Choose the lift that was the limiting factor during A3 and focus on correcting any technical faults that occurred as you built to todays heavy single
VOLUME REPS SETS BEST EFF BEST INT
1530 16 17 130 130
60 x 1 x 1 EFF 46% INT 46%
70 x 1 x 1 EFF 54% INT 54%
80 x 1 x 1 EFF 62% INT 62%
90 x 1 x 1 EFF 69% INT 69%
100 x 1 x 1 EFF 77% INT 77%
0.1 105 x 1 x 1 EFF 81% INT 81%
0.1 110 x 1 x 1 EFF 85% INT 85%
0.1 115 x 1 x 1 EFF 88% INT 88%
↑ 1+1
120 x 0 x 1 EFF --- INT ---
0.3 100 x 1 x 8 EFF 77% INT 77%

VOLUME REPS SETS BEST EFF BEST INT
730 8 8 151.5 151.5
60 x 1 x 1 EFF 40% INT 40%
70 x 1 x 1 EFF 46% INT 46%
80 x 1 x 1 EFF 53% INT 53%
90 x 1 x 1 EFF 59% INT 59%
100 x 1 x 1 EFF 66% INT 66%
105 x 1 x 1 EFF 69% INT 69%
110 x 1 x 1 EFF 73% INT 73%
115 x 1 x 1 EFF 76% INT 76%
↑ 1+1


STRENGTH BIAS (OPTIONAL EXTRA)
A5: Back squat, build to a heavy double in 10-15 minutes
A6: 1x20 @ 50% of A5
VOLUME REPS SETS BEST EFF BEST INT
2800 33 6 --- ---
~75 70 x 5 x 1 EFF --- INT ---
~111.85 110 x 2 x 1 EFF --- INT ---
~132.2 130 x 2 x 1 EFF --- INT ---
~142.35 140 x 2 x 1 EFF --- INT ---
~147.45 PR 145 x 2 x 1 EFF --- INT ---
~82.35 PR 70 x 20 x 1 EFF --- INT ---


MAIN TRAINING PART 2- COMPETITION WOD
5 Rounds for time:
25 Cal row
16 Chest to bar pull ups
9 Strict HSPU 4.5/3â deficit
TIME CAP: 16:00
Score: 4+45 - burde kunne blive fardig, var meget langsom








27.04.20
MANDAG
MAIN TRAINING PART 1 - SNATCH TECHNICAL
A2: âSlowâ snatch deadlift + tall snatch, 1+1x3 x 3 sets
Notes: Keep the weight very light (an empty bar is fine for set 1) and drill in some positions and speed. See video of Mia below.
20,30,20

A3: High hang squat snatch, 8x3 reps @ 60-70% snatch max
Notes: These reps can be done from âmid thigh or higherâ or from high blocks. Again, the focus here is not on load so use the above percentage as a guideline only, the main focus is speed. Reps from this position have a tendency to make athletes jump forward (as a result of under extension) so be careful not to fall ion to that trap.
DELETE RENAME Records (PRs) # Snatch High Hang
VOLUME REPS SETS BEST EFF BEST INT
2190 33 11 101.7 100
0.1 ~51.7 50 x 3 x 2 EFF 51% INT 50%
0.2 ~62.05 60 x 3 x 3 EFF 61% INT 60%
0.3 ~72.4 70 x 3 x 3 EFF 71% INT 70%
0.1 ~77.6 75 x 3 x 1 EFF 76% INT 75%
0.2 ~82.75 80 x 3 x 1 EFF 81% INT 80%
0.2 ~87.95 PR 85 x 3 x 1 EFF 86% INT 85%
↑ bonus saet


STRENGTH BIAS (OPTIONAL EXTRA)
A4: Snatch pulls + hang snatch pulls, 2+2 x 4 sets @ 90%, rest 60s between sets
VOLUME REPS SETS BEST EFF BEST INT
760 8 4 132.2 130
0.3 ~96.6 95 x 2 x 4 EFF 73% INT 73%
↑ 2+2

+
DELETE RENAME Records (PRs) # Snatch Pull Hang
VOLUME REPS SETS BEST EFF BEST INT
760 8 4 122.05 120
0.4 ~96.6 95 x 2 x 4 EFF 79% INT 79%
↑ 2+2


A5: Build to a max height box jump (from a static start)
105-ish cm
A6: 3x3 jumps 30"

MAIN TRAINING PART 2 - WORKOUT
B: 5 Rounds for time and consistency:
Run 400m
30 Wall balls 20/14lbs
30m Single arm overhead DB lunge walk 50/35lbs
Rest 3 minutes
Score: 4:16, 4:12, 4:14, 4:12, 4:12 (400 m Assault Air Runner)






28.04.20
MAIN TRAINING PART 1- PUSH/PULL STRENGTH
A1: Every 2 minutes x 4 rounds:
Banded DB Z-press x 8 reps
+
Banded DB bent over row x 12 reps

Notes: See the attached videos for movement demos. Adding the band means you can lower the weight of the DBs considerably. I would advise using the red band for a good amount of tension.
10 kg + rodt band
15 kg + tynd lilla band

A2: Working 40s on : 20s off x 4 rounds alternating of each movement (16 minutes total)
Station 1: Dual DB burpee clean and push press
Station 2: Barbell Sumo DL high pull
Station 3: Dual DB alternating bench press
Station 4: Single arm hang KB snatch

S1: 6 reps
S2: 15 reps
S3: 10 reps
S4: 12 reps

MAIN TRAINING PART 2- GYMNASTICS + WORKOUT
B: 16 Minute Alternating EMOM
Minute 1: Half Pegboard
Minute 2: Handstand walk*
Minute 3: Volume gymnastic pulling: 3 Sets of 4-6 unbroken C2B or pull ups
Minute 4: Handstand walk*
HSW: Rampe+trapper / trapper+rampe
Ingen fails, alt korte godt!






29.04.20
ONSDAG
MAIN TRAINING PART 1- C&J TECHNICAL
A3: EMOM x 8 minutes:
Power clean x 2 reps @ 70%
Notes: Rep 1 on each minute has a 2s pause at the knee during the pull
VOLUME REPS SETS BEST EFF BEST INT
1600 20 10 126 126
0.1 ~61 60 x 2 x 2 EFF 48% INT 48%
0.5 ~86.45 85 x 2 x 8 EFF 69% INT 67%


A4: Hang power clean, 4x8 reps, rest 30s between sets
Notes: Use a heavy load for all 4 sets that allows you to keep moving the bar fast as smooth and maintain just a 30s rest period.
DELETE RENAME Records (PRs) # Power Clean Hang
VOLUME REPS SETS BEST EFF BEST INT
2240 32 4 116.95 115
0.8 ~79.25 70 x 8 x 4 EFF 68% INT 61%


STRENGTH BIAS (OPTIONAL EXTRA)
A5: Back squat
1x8 @ 60%
1x6 @ 65%
1x6 @ 70%
1x6 @ 75%
VOLUME REPS SETS BEST EFF BEST INT
2770 26 4 --- ---
~107.55 PR 95 x 8 x 1 EFF --- INT ---
~112.35 103 x 6 x 1 EFF --- INT ---
~122.2 112 x 6 x 1 EFF --- INT ---
~130.9 PR 120 x 6 x 1 EFF --- INT ---


A6: Back racked barbell reverse lunge step
3x12 @ 50-55% back squat max, rest 90s between sets
VOLUME REPS SETS BEST EFF BEST INT
1080 18 3 111.85 110
0.4 ~65.45 60 x 6 x 3 EFF 59% INT 55%


MAIN TRAINING PART 2- WORKOUT
B: Alternating EMOM x 20 minutes
Minute 1: Bike 20/15 cals (Ideally Assault or Echo)
Minute 2: Deadlift 315 lbs x 5 reps + Box jump 30" x 10 reps
Minute 3: HSPU x 12 reps + TTB x 12 reps
Minute 4: Rest
Done




01.05.20
FREDAG
MAIN TRAINING PART 1- MAX LIFTING
A1: Power snatch, build to a heavy single

Notes: Build in small weight jumps to a heavy single without losing technique. This is not the main heavy lift of the day and should be a pulling and positional warm up for the squat snatch. Focus on the footwork not going wider than your squat snatch position. Spend a maximum of 10 minutes here.
VOLUME REPS SETS BEST EFF BEST INT
870 14 10 95 95
0.1 ~51.7 50 x 3 x 2 EFF 54% INT 53%
0.1 60 x 1 x 2 EFF 63% INT 63%
0.1 70 x 1 x 3 EFF 74% INT 74%
75 x 1 x 1 EFF 79% INT 79%
0.1 80 x 1 x 1 EFF 84% INT 84%
0.1 85 x 1 x 1 EFF 89% INT 89%


A2: Squat snatch, build to a 2RM

Notes: This is not a TNG 2RM, you have 20 seconds to compete both lifts. Once you hit a power snatch single I would suggest going back down in weight to about 50% of your snatch max and then re-building. Spend 15 minutes here.
VOLUME REPS SETS BEST EFF BEST INT
1593 21 12 111 111
0.1 ~50.85 50 x 2 x 2 EFF 46% INT 45%
~61 60 x 2 x 1 EFF 55% INT 54%
0.1 ~71.2 70 x 2 x 1 EFF 64% INT 63%
0.1 ~76.25 75 x 2 x 1 EFF 69% INT 68%
0.1 ~81.35 80 x 2 x 1 EFF 73% INT 72%
0.1 ~86.45 85 x 2 x 1 EFF 78% INT 77%
0.1 ~91.55 90 x 2 x 1 EFF 82% INT 81%
0.1 ~94.6 93 x 2 x 1 EFF 85% INT 84%
0.1 ~96.6 95 x 2 x 1 EFF 87% INT 86%
0.1 97 x 1 x 1 EFF 87% INT 87%
97 x 0 x 1 EFF --- INT ---


A3: Squat clean + split jerk, build to a 2RM

Notes: Again, this is definitely not TNG, you have 30 seconds to complete both lifts. In the earlier build up sets use a power clean for the first rep of each set. Spend 15-20 minutes here (including warm up sets)
VOLUME REPS SETS BEST EFF BEST INT
520 6 6 126 126
70 x 1 x 2 EFF 56% INT 56%
0.1 90 x 1 x 2 EFF 71% INT 71%
0.1 100 x 1 x 2 EFF 79% INT 79%

+
VOLUME REPS SETS BEST EFF BEST INT
970 10 8 144 144
70 x 1 x 2 EFF 49% INT 49%
0.1 90 x 1 x 2 EFF 63% INT 63%
0.1 100 x 1 x 2 EFF 69% INT 69%
0.1 ~111.85 110 x 2 x 1 EFF 78% INT 76%
0.1 ~116.95 115 x 2 x 1 EFF 81% INT 80%
↑ 1+1+1+1

+
VOLUME REPS SETS BEST EFF BEST INT
970 10 8 151.5 151.5
70 x 1 x 2 EFF 46% INT 46%
90 x 1 x 2 EFF 59% INT 59%
0.1 100 x 1 x 2 EFF 66% INT 66%
0.1 ~111.85 110 x 2 x 1 EFF 74% INT 73%
0.1 ~116.95 115 x 2 x 1 EFF 77% INT 76%
↑ 1+1+1+1


STRENGTH BIAS (OPTIONAL EXTRA)
A4: Front squat, build to a heavy triple

Notes: Accumulate 6-8 sets above 50% of your FS 1RM during the build up to the triple.
VOLUME REPS SETS BEST EFF BEST INT
2085 21 7 160 160
0.1 ~72.4 70 x 3 x 1 EFF 45% INT 44%
0.1 ~82.75 80 x 3 x 1 EFF 52% INT 50%
0.1 ~93.1 90 x 3 x 1 EFF 58% INT 56%
0.1 ~103.45 100 x 3 x 1 EFF 65% INT 63%
0.1 ~113.8 110 x 3 x 1 EFF 71% INT 69%
0.1 ~124.15 120 x 3 x 1 EFF 78% INT 75%
0.1 ~129.3 125 x 3 x 1 EFF 81% INT 78%


MAIN TRAINING PART 2- COMPETITION WOD
For Time:
3 Rounds of
21/15 Cal row
18 Thrusters 95/65lbs

-Rest 3 minutes-

3 Rounds of:
84 Double unders
9 Thrusters 135/95lbs

Time cap: 15 minutes
Score: 7:00 (R3: 2:00) + 5:05
Forste del stoppede jeg efter 3 thrusters for at tjekke om det var 15 eller 18. Kunne godt vare lavet paa sub 6 min.
Posts on April 05th