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Rasmushorslev
Age 28 , BW 95
Join Date: 2014-05-11.
Following: 31.
Insert Post:
Your are on Wednesday 30, Sep 2020
Custom ~1RM (EFF) Factor = 60.
-- Bodyweight: 96.5
ONSDAG
MAIN 1: BARBELL CYCLING
A1: Power clean cycling
EMOM x 21 Minutes:
Min 1-3: 8 reps TNG @60kg
Min 4-6: 6 reps TNG @65kg
Min 7-9: 4 reps TNG @75kg
Min 10-12: 2 reps TNG @85kg
Min 13-15: 4 reps TNG @75kg
Min 16-18: 6 reps TNG @65kg
Min 19-21: 8 reps TNG @60kg
VOLUME REPS SETS BEST EFF BEST INT
8775 129 21 126 126
0.9 ~67.9 60 x 8 x 6 EFF 54% INT 48%
0.8 ~70.9 65 x 6 x 6 EFF 56% INT 52%
0.9 ~81.8 75 x 6 x 6 EFF 65% INT 60%
0.1 ~87.95 85 x 3 x 1 EFF 70% INT 67%
0.1 ~98.3 95 x 3 x 1 EFF 78% INT 75%
0.2 ~108.6 105 x 3 x 1 EFF 86% INT 83%


Notes: Simple barbell work to start todays session, the numbers above are simply a guideline and can be scaled down a little if needed (you shouldn’t need to go heavier than these numbers if you’re power clean max is up to date in Fitr)

MAIN 2: DOUBLE PULL
B: EMOM x 32 minutes:
Minute 1: 2 Rope climbs
Minute 2: 16 Barbell thrusters @ 45/35lbs (20/15kg)
Minute 3: 6 Ring muscle ups
Minute 4: 12 Alternating box step ups 24/20”

Notes: The main focus here is the two gymnastics pulling minutes so I want you to work hard here and if needed scale back the other 2 minutes. For the thrusters and box step ups you should be working for a maximum of 45s at a low effort level.
Done, RMU UB

GYMNASTIC (OPTIONAL): CORE/STABILITY
Alternating EMOM x 12 minutes
Minute 1: 25 Hollow rocks
Minute 2: 20-30s Ring support hold
Minute 3: 45s Gymnastic swimming (any variation)
Done
Posts on September 30th