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Rasmushorslev
Age 28 , BW 96.5
Join Date: 2014-05-11.
Following: 31.
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Your are on Friday 29, May 2020
Custom ~1RM (EFF) Factor = 60.
-- Bodyweight: 95.1
FREDAG
MAIN TRAINING PART 1: MAX LIFTING
A1: Build to a 1RM overhead squat from the floor
Notes: Must be done as a squat clean + split jerk (from behind the neck) + overhead squat
Time cap: 15 minutes from when you have 50% of your predicted max on your bar
VOLUME REPS SETS BEST EFF BEST INT
675 7 7 144 144
60 x 1 x 1 EFF 42% INT 42%
80 x 1 x 1 EFF 56% INT 56%
90 x 1 x 1 EFF 63% INT 63%
100 x 1 x 1 EFF 69% INT 69%
110 x 1 x 1 EFF 76% INT 76%
0.1 115 x 1 x 1 EFF 80% INT 80%
0.1 120 x 1 x 1 EFF 83% INT 83%
↑ 1+1+1

+
DELETE RENAME Records (PRs) # Jerk Behind the Neck
VOLUME REPS SETS BEST EFF BEST INT
675 7 7 118.95 115
60 x 1 x 1 EFF 50% INT 52%
80 x 1 x 1 EFF 67% INT 70%
90 x 1 x 1 EFF 76% INT 78%
0.1 100 x 1 x 1 EFF 84% INT 87%
0.3 110 x 1 x 1 EFF 92% INT 96%
1 115 x 1 x 1 EFF 97% INT 100%
PR 120 x 1 x 1 EFF PR% INT PR%
↑ 1+1+1

+
VOLUME REPS SETS BEST EFF BEST INT
675 7 7 135 135
60 x 1 x 1 EFF 44% INT 44%
80 x 1 x 1 EFF 59% INT 59%
90 x 1 x 1 EFF 67% INT 67%
100 x 1 x 1 EFF 74% INT 74%
0.1 110 x 1 x 1 EFF 81% INT 81%
0.1 115 x 1 x 1 EFF 85% INT 85%
0.1 120 x 1 x 1 EFF 89% INT 89%
↑ 1+1+1


A2: 10 reps for quality at 80% of A1
Notes: Each rep must be done as singles following the same flow as you did for A1
VOLUME REPS SETS BEST EFF BEST INT
950 10 10 144 144
0.3 95 x 1 x 10 EFF 66% INT 66%
↑ 1+1+1

+
DELETE RENAME Records (PRs) # Jerk Behind the Neck
VOLUME REPS SETS BEST EFF BEST INT
950 10 10 118.95 115
0.6 95 x 1 x 10 EFF 80% INT 83%
↑ 1+1+1

+
VOLUME REPS SETS BEST EFF BEST INT
950 10 10 135 135
0.3 95 x 1 x 10 EFF 70% INT 70%
↑ 1+1+1

Score: 7:06

COMPETITION WORKOUT: GX ATHLETES
2013 Games Event: âLeglessâ
For Time:
27 Thrusters 95/65lbs
4 Legless rope climbs
21 Thrusters
3 Legless rope climbs
15 Thrusters
2 Legless rope climbs
9 Thrusters
1 Legless rope climb

Time cap: 12 minutes

Notes: We have been building the pulling and legless rope climb volume up a lot over the past month so those who have been able to get this work done have a great opportunity to test yourself here. If you usually do a workout like this GX but have not been doing much rope climb work then consider scaling to the RX option to increase intensity.
10:31ish, meget kontrolleret. 13,5 feet LLRC

ACCESSORY (OPTIONAL EXTRA)
Superset 3 rounds of:
Banded/cable shoulder ext rotation + press x 10 reps
Deadbug x 20 reps
Bottoms ups KB rack hold x 30s

Done
Gront band
BW
2x16 kg
Posts on May 29th