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Rasmushorslev
Age 28 , BW 95
Join Date: 2014-05-11.
Following: 31.
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Your are on Monday 07, Sep 2020
Custom ~1RM (EFF) Factor = 60.
-- Bodyweight: 96.5
MAIN 1: CLUSTER COMPLEX
A1:
EMOM x 6 minutes
Cluster + Thruster, 3+3

-Rest 2 mins-

A2:
EMOM x 6 minutes
Cluster + Thruster, 2+2

-Rest 2 mins-

A3:
EMOM x 6 minutes
Cluster + Thruster, 1+1

(Cluster = Squat clean into Thruster)
Notes: I haven’t included any percentages here because it isn’t a very common movement to know your max in, so you will be doing todays session ‘by feel’ (which is an important skill to have for all movements anyway)
For all sets the reps should be done unbroken without any significant pauses in any positions. For both A1 you should use the same moderate load for all 6 sets of have 1 small increase after 3 rounds. Increase the load for A2 but again keep it the same (or 1 increase) for 6 sets. For A3 you can build every 2nd set with the idea being that all sets here are heavy but not building to failure or a breakdown in technique.

VOLUME REPS SETS BEST EFF BEST INT
2110 36 18 115 115
0.2 ~41.4 40 x 3 x 4 EFF 36% INT 35%
0.1 ~51.7 50 x 3 x 2 EFF 45% INT 43%
↑ 3+3
0.1 ~50.85 50 x 2 x 2 EFF 44% INT 43%
0.1 ~61 60 x 2 x 2 EFF 53% INT 52%
0.1 ~71.2 70 x 2 x 1 EFF 62% INT 61%
0.1 ~81.35 80 x 2 x 1 EFF 71% INT 70%
↑ 2+2
0.1 90 x 1 x 2 EFF 78% INT 78%
0.2 100 x 1 x 2 EFF 87% INT 87%
0.2 105 x 1 x 2 EFF 91% INT 91%
↑ 1+0

+
VOLUME REPS SETS BEST EFF BEST INT
1900 34 18 111.85 110
0.2 ~41.4 40 x 3 x 4 EFF 37% INT 36%
0.1 ~51.7 50 x 3 x 2 EFF 46% INT 45%
↑ 3+3
0.1 ~50.85 50 x 2 x 2 EFF 45% INT 45%
0.1 ~61 60 x 2 x 2 EFF 55% INT 55%
0.1 ~71.2 70 x 2 x 1 EFF 64% INT 64%
0.1 ~81.35 80 x 2 x 1 EFF 73% INT 73%
↑ 2+2
0.1 90 x 1 x 2 EFF 80% INT 82%
0.2 100 x 1 x 2 EFF 89% INT 91%
105 x 0 x 2 EFF --- INT ---
↑ 1+0, alle uden baelte, havde haft den med baelte


STRENGTH (OPTIONAL): SQUATS

A5: Back Squats
2x5 @115.5kg
2x4 @132kg
2x3 @140.25kg
Notes: The first rep of each set is done with a 3s descent and a 2-3 pause at the bottom.
VOLUME REPS SETS BEST EFF BEST INT
4246 39 9 147.45 145
0.2 ~75 70 x 5 x 2 EFF 51% INT 48%
0.2 ~107.15 100 x 5 x 1 EFF 73% INT 69%
0.5 ~123.2 115 x 5 x 2 EFF 84% INT 79%
0.9 ~138.95 PR 132 x 4 x 2 EFF 94% INT 91%
2 ~144.85 PR 140 x 3 x 2 EFF 98% INT 97%
Posts on September 07th