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Rasmushorslev
Age 28 , BW 98
Join Date: 2014-05-11.
Following: 31.
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Your are on Tuesday 12, May 2020
Custom ~1RM (EFF) Factor = 60.
-- Bodyweight: 93.5
Hold i nakken, derfor lidt mere roligt i A1
MAIN TRAINING PART 1: PUSH/PULL STRENGTH
A1: 4 Sets of:
Alternating DB Push press x 12 reps (6/6)
1 Legless rope climb
Alternating DB bench press x 12 reps (6/6)
1 Legless rope climb
-Rest 2 minutes-

Notes: You may need to use different sets of DB on the push press and bench press. Go as heavy as you can on those movements whilst still maintaining unbroken sets and being able to rest less than 30s before starting your rope climb. All levels can attempt legless rope climbs as long as possible then switch to using your legs if needed.
1:38, 1:32, 1:34, 1:24 (22,5 kg DB)

A2: Complete 50 rounds of:
1 Strict pull up
2 Push ups
Score: 9:46

MAIN TRAINING PART 2: WORKOUT
B: Alternating EMOM x 15 Minutes
Minute 1: Max cal Row
Minute 2: Max Lateral burpee over erg
Minute 3: Rest

Notes: Sticking with the push/pull them to finish off the session, a lot of the feedback from the row/burpee workout a couple of weeks back was that it was hard to get a rhythm on the lateral burpees, so here is a chance to practice and improve. Go hard on this and finish with some intensity.
Score: 29-20, 29-21, 28-20, 27-20, 27-20

STRENGTH BIAS (OPTIONAL EXTRA)
C1: Deadlift, 6x6 reps @ 70-75%
You can use TNG reps but focus on a controlled descent
VOLUME REPS SETS BEST EFF BEST INT
6090 44 8 188.25 160
0.1 ~96.45 90 x 5 x 1 EFF 51% INT 56%
0.1 ~124.15 120 x 3 x 1 EFF 66% INT 75%
1 ~152.75 140 x 6 x 2 EFF 81% INT 88%
2+ ~163.65 150 x 6 x 4 EFF 87% INT 94%


C2: 3 Sets of:
GHR x 8 reps (use band assistance if needed)
+
Banded hamsring curls x 20 reps
BWx8x3 excentrisk
Tynd sort x20x3
Posts on May 12th