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Exercises  30 
Rasmushorslev
Age 28 , BW 96.5
Join Date: 2014-05-11.
Following: 31.
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Your are on Saturday 01, Aug 2020
Custom ~1RM (EFF) Factor = 60.
-- Bodyweight: 96.5
MAIN: TIMED TRIPLE
A1: On 0:
EMOM x 10 minutes:
30 Double unders + 2 power snatch @70%
☒ DELETE ₪ RENAME Records (PRs) # Power Snatch
VOLUME REPS SETS BEST EFF BEST INT
1890 27 12 95 95
0.1 ~53.55 50 x 5 x 1 EFF 56% INT 53%
0.1 ~71.2 70 x 2 x 1 EFF 75% INT 74%
1 ~76.25 75 x 2 x 10 EFF 80% INT 79%

A2: On 20:
5 Rounds for time:
20 GHD sit ups
10 Deadlifts 315/225lbs (143kg/102kg)
Score: 11:35, DL fml
☒ DELETE ₪ RENAME Records (PRs) # Dødløft
VOLUME REPS SETS BEST EFF BEST INT
7250 50 5 230 230
1.4 ~170.6 145 x 10 x 5 EFF 74% INT 63%
↑ ikke ub, bare for volumen. split ca. 4+3+3/5+3+2


A3: On 40:
In 20 Minutes complete 3 rounds of:
Run 400m
21 American KB swings 24/16kg
12 Pull ups
In any remaining time, AMRAP:
5 Pull ups
10 Push ups
15 Air squats
Score: 10:52 + 8+3
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