wait...
Rasmushorslev
Age 28 , BW 95
Join Date: 2014-05-11.
Following: 31.
Insert Post:
Your are on Friday 18, Sep 2020
Custom ~1RM (EFF) Factor = 60.
-- Bodyweight: 96.5
AM: 12.15-12.45
STRENGTH (OPTIONAL): SQUATS
A2: Back Squats
1x6 @115kg
1x4 @123kg
1x2 @133kg
1x6 @123kg
1x4 @133kg uden bælte
1x2 @140kg
1x6 @133kg
1x4 @140kg
1x2 @148kg
VOLUME REPS SETS BEST EFF BEST INT
5672 48 11 147.45 145
0.1 ~76.35 70 x 6 x 1 EFF 52% INT 48%
0.2 ~109.1 100 x 6 x 1 EFF 74% INT 69%
0.3 ~125.45 115 x 6 x 1 EFF 85% INT 79%
0.3 ~129.45 123 x 4 x 1 EFF 88% INT 85%
0.3 ~135.25 133 x 2 x 1 EFF 92% INT 92%
0.4 ~134.2 123 x 6 x 1 EFF 91% INT 85%
0.5 ~140 133 x 4 x 1 EFF 95% INT 92%
0.7 ~142.35 140 x 2 x 1 EFF 97% INT 97%
0.8 ~145.1 PR 133 x 6 x 1 EFF 98% INT 92%
1.3 ~147.35 PR 140 x 4 x 1 EFF 100% INT 97%
2 ~150.5 PR 148 x 2 x 1 EFF PR% INT PR%



PM: 15.30-16.45
HEAVY LIFTING: SNATCH CHIPPER
A1: For Time:
15 Squat snatch @65%
12 Squat snatch @75%
9 Squat snatch @80%
6 Squat snatch @85%
3 Squat snatch @90%
Time cap: 15 Minutes

Notes: A good chance to put all the recent work to the test with a heavy snatch chipper. Round the weights up or down slightly so that the plate changes are easy to do (change your own weights)
Lavede det med PS i stedet
VOLUME REPS SETS BEST EFF BEST INT
3410 47 47 95 95
0.5 65 x 1 x 15 EFF 68% INT 68%
0.5 70 x 1 x 12 EFF 74% INT 74%
0.4 75 x 1 x 9 EFF 79% INT 79%
0.4 80 x 1 x 6 EFF 84% INT 84%
0.3 85 x 1 x 3 EFF 89% INT 89%
0.2 90 x 1 x 1 EFF 95% INT 95%
↑ bonus loft
1 95 x 1 x 1 EFF 100% INT 100%
↑ bonus loft

Score: 7:12

COMP WORKOUT: 'DEBT COLLECTOR'
âDebt Collectorâ

20 Cal row
10 Cleans (any) 205/145lbs (93/66kg)
20 Wall balls 30/20lbs to 10/9ft
20 TTB
10 Bar muscle ups

On 0:
3 Minute AMRAP

-Rest 2 minutes-

On 5:00
5 Minute AMRAP

-Rest 2 minutes-

On 12:00
8 Minute AMRAP

FLOW: This is a 3, 5 and 8 minute AMRAP of the same workout as written above. You always begin each of the AMRAPs with the row and your score is the total reps accumulated across the 3+5+8 minutes (if during the 8 minute AMRAP you manage to complete the 10 bar muscle ups then you will progress back to the rowing machine)

Score:
AMRAP3: 47
AMRAP5: 1 runde
AMRAP8: 1+28
Posts on September 18th