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Rasmushorslev
Age 28 , BW 96.5
Join Date: 2014-05-11.
Following: 31.
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Your are on Wednesday 05, Aug 2020
Custom ~1RM (EFF) Factor = 60.
-- Bodyweight: 96.5
AM: 09.30-11.30
MAIN 1: C&J TECHNICAL
A1: Power clean + push press, 3+3 x 5 sets @80-85%
Rest 90s between sets

Notes: Keep the power cleans TNG but with a solid and controlled descent that sets you up correctly for the next rep. If possible go TNG on the push press but take a small pause if you start to get off balance.
VOLUME REPS SETS BEST EFF BEST INT
1620 18 6 126 126
0.1 ~62.05 60 x 3 x 1 EFF 49% INT 48%
0.1 ~93.1 90 x 3 x 1 EFF 74% INT 71%
0.1 ~93.1 90 x 3 x 1 EFF 74% INT 71%
0.1 ~98.3 95 x 3 x 1 EFF 78% INT 75%
0.1 ~103.45 100 x 3 x 1 EFF 82% INT 79%
0.2 ~108.6 105 x 3 x 1 EFF 86% INT 83%
↑ 3+3

+
VOLUME REPS SETS BEST EFF BEST INT
1620 18 6 130 130
0.1 ~62.05 60 x 3 x 1 EFF 48% INT 46%
0.1 ~93.1 90 x 3 x 1 EFF 72% INT 69%
0.1 ~93.1 90 x 3 x 1 EFF 72% INT 69%
0.1 ~98.3 95 x 3 x 1 EFF 76% INT 73%
0.1 ~103.45 100 x 3 x 1 EFF 80% INT 77%
0.2 ~108.6 105 x 3 x 1 EFF 84% INT 81%
↑ 3+3


A2: Power clean + front squat + paused split jerk + split jerk, 1+1+1+1
Lift every 90s x 8 sets
All lifts should be between 60-80% C&J max with the focus being on technically solid reps and not the load. Use this time to focus on control and positioning in the split jerk, rep 1 should have a 3s pause overhead in the âcatchâ.
VOLUME REPS SETS BEST EFF BEST INT
730 8 8 126 126
70 x 1 x 2 EFF 56% INT 56%
0.1 90 x 1 x 2 EFF 71% INT 71%
0.1 100 x 1 x 2 EFF 79% INT 79%
0.1 105 x 1 x 2 EFF 83% INT 83%
↑ 1+1+1+1

+
VOLUME REPS SETS BEST EFF BEST INT
730 8 8 160 160
70 x 1 x 2 EFF 44% INT 44%
90 x 1 x 2 EFF 56% INT 56%
0.1 100 x 1 x 2 EFF 63% INT 63%
0.1 105 x 1 x 2 EFF 66% INT 66%
↑ 1+1+1+1

+
VOLUME REPS SETS BEST EFF BEST INT
730 8 8 122.05 120
70 x 1 x 2 EFF 57% INT 58%
0.1 90 x 1 x 2 EFF 74% INT 75%
0.1 100 x 1 x 2 EFF 82% INT 83%
0.2 105 x 1 x 2 EFF 86% INT 88%
↑ 1+1+1+1

+
VOLUME REPS SETS BEST EFF BEST INT
730 8 8 151.5 151.5
70 x 1 x 2 EFF 46% INT 46%
90 x 1 x 2 EFF 59% INT 59%
0.1 100 x 1 x 2 EFF 66% INT 66%
0.1 105 x 1 x 2 EFF 69% INT 69%
↑ 1+1+1+1


MAIN 2: 21-15-9
B1: For Time:
21-15-9
Assault bike calories
Strict ring dips
Deadlifts 225/155lbs (102/70kg)
Handstand walk*

HSW: 2x stairs/ramp with 1m before and after the start of the obstacle
Score: 14.41

GYMNASTIC (OPTIONAL)
1: 10 minute skill play: Backward roll to support
Notes: Use the video attached (there are plenty more on youtube) and spend 10 minutes having some fun and practicing this advanced ring skill.
BWx1x10 pullovers i baren

2: 20s ON : 20s OFF alternating between:
V-ups
Russian twists
Plank
Hollow rocks
x 3 rounds
Done, 16 kg kb


PM: 17.00-17.30
5 k run m mia og vilbur i joggeren
http://www.movescount.com/da/moves/move349004187
Posts on August 05th