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%
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
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% |
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