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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 31, Jul 2020
Custom ~1RM (EFF) Factor = 60.
-- Bodyweight: 96.5
HEAVY LIFTING: CLEANS UNTIL FAILURE
EMOM until failure
Minute 1: 1 Squat clean @65%-70%
Minute 2: 2 Squat cleans @65%-70%
Minute 3: 3 Squat cleans @65%-70%
Minute 4: Rest
Repeat this process, increasing the load at the end of every successful cycle by maximum 5% (5kg). Plan out your weight jumps so the you are completing at least 6 cycles before failure.
VOLUME REPS SETS BEST EFF BEST INT
5885 61 30 144 144
0.1 ~65.45 60 x 6 x 1 EFF 45% INT 42%
80 x 1 x 1 EFF 56% INT 56%
~81.35 80 x 2 x 1 EFF 56% INT 56%
0.1 ~82.75 80 x 3 x 1 EFF 57% INT 56%
85 x 1 x 1 EFF 59% INT 59%
~86.45 85 x 2 x 1 EFF 60% INT 59%
0.1 ~87.95 85 x 3 x 1 EFF 61% INT 59%
90 x 1 x 1 EFF 63% INT 63%
0.1 ~91.55 90 x 2 x 1 EFF 64% INT 63%
0.1 ~93.1 90 x 3 x 1 EFF 65% INT 63%
95 x 1 x 1 EFF 66% INT 66%
0.1 ~96.6 95 x 2 x 1 EFF 67% INT 66%
0.1 ~98.3 95 x 3 x 1 EFF 68% INT 66%
100 x 1 x 1 EFF 69% INT 69%
0.1 ~101.7 100 x 2 x 1 EFF 71% INT 69%
0.1 ~103.45 100 x 3 x 1 EFF 72% INT 69%
105 x 1 x 1 EFF 73% INT 73%
0.1 ~106.8 105 x 2 x 1 EFF 74% INT 73%
0.1 ~108.6 105 x 3 x 1 EFF 75% INT 73%
110 x 1 x 1 EFF 76% INT 76%
0.1 ~111.85 110 x 2 x 1 EFF 78% INT 76%
0.1 ~113.8 110 x 3 x 1 EFF 79% INT 76%
0.1 115 x 1 x 1 EFF 80% INT 80%
0.1 ~116.95 115 x 2 x 1 EFF 81% INT 80%
0.2 ~118.95 115 x 3 x 1 EFF 83% INT 80%
0.1 120 x 1 x 1 EFF 83% INT 83%
0.1 ~122.05 120 x 2 x 1 EFF 85% INT 83%
0.2 ~124.15 120 x 3 x 1 EFF 86% INT 83%
0.1 125 x 1 x 1 EFF 87% INT 87%
125 x 0 x 1 EFF --- INT ---


COMP WORKOUT: 'THE CLEAN 18.4' 310720
B: For Time:
21-15-9
Hang power cleans 135/95lbs (61kg/43kg)
Strict HSPU
Immediately followed by:
15-12-9
Hang squat cleans 185/135lbs (84kg/61kg)
100ft-75ft-50ft (30m-22.5m-15m)
Handstand walk

Notes: Inspired by open workout 18.4 this one is going to really tax the shoulders and core stability. Handstand walk should be measured out in 5ft sections, your hands must be fully behind the marker line when you begin your HSW and fully over the line when you kick down.
Score: 20:42 - slow af. mine ben var ristede efter tunge cleans.

GYMNASTICS (OPTIONAL): RING MUSCLE UP
Working 60s on : 60s off x 8 rounds:
AMRAP Burpee ring muscle ups
Score: 5 reps hver runde
Posts on July 31st