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Rasmushorslev
Age 28 , BW 95
Join Date: 2014-05-11.
Following: 31.
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Your are on Sunday 04, Oct 2020
Custom ~1RM (EFF) Factor = 60.
-- Bodyweight: 96.5
MAIN 1: SNATCH TECHNICAL
A1: Snatch pull + low hang power snatch + overhead squat
3x1+1+2 @66kg
2x1+1+1 @77kg
2x1+1+1 @82.5kg
(Lift every 90 seconds)
VOLUME REPS SETS BEST EFF BEST INT
495 7 7 132.2 130
60 x 1 x 1 EFF 45% INT 46%
60 x 1 x 1 EFF 45% INT 46%
65 x 1 x 1 EFF 49% INT 50%
↑ 1+1+2
70 x 1 x 1 EFF 53% INT 54%
75 x 1 x 1 EFF 57% INT 58%
80 x 1 x 1 EFF 61% INT 62%
85 x 1 x 1 EFF 64% INT 65%
↑ 1+1+1

DELETE RENAME Records (PRs) # Power Snatch Low Hang
VOLUME REPS SETS BEST EFF BEST INT
495 7 7 91.5 90
60 x 1 x 1 EFF 66% INT 67%
60 x 1 x 1 EFF 66% INT 67%
65 x 1 x 1 EFF 71% INT 72%
↑ 1+1+2
70 x 1 x 1 EFF 76% INT 78%
0.1 75 x 1 x 1 EFF 82% INT 83%
0.1 80 x 1 x 1 EFF 87% INT 89%
0.2 85 x 1 x 1 EFF 93% INT 94%
↑ 1+1+1

VOLUME REPS SETS BEST EFF BEST INT
495 7 7 135 135
60 x 1 x 1 EFF 44% INT 44%
60 x 1 x 1 EFF 44% INT 44%
65 x 1 x 1 EFF 48% INT 48%
↑ 1+1+2
70 x 1 x 1 EFF 52% INT 52%
75 x 1 x 1 EFF 56% INT 56%
80 x 1 x 1 EFF 59% INT 59%
85 x 1 x 1 EFF 63% INT 63%
↑ 1+1+1


A2: Squat snatch AFAP
Every 3 minutes x 4 sets
7 reps @75kg
(with a cap at 185/135lbs)

Notes: AFAP means âas fast as possibleâ (but you are only allowed to do singles here). Make sure you are still hitting full movement standards (especially in the final extension before you drop the bar)
VOLUME REPS SETS BEST EFF BEST INT
2205 28 4 111 111
0.4 ~83.35 75 x 7 x 2 EFF 75% INT 68%
↑ 40 sek-ish
0.3 ~88.9 80 x 7 x 1 EFF 80% INT 72%
0.3 ~94.45 PR 85 x 7 x 1 EFF 85% INT 77%
↑ 50 sek-ish


STRENGTH (OPTIONAL): PULLS/SQUATS
A4: Snatch pull + low hang snatch pull
2+2 x 5 sets @100 kg
Rest 90s between sets
VOLUME REPS SETS BEST EFF BEST INT
1000 10 5 132.2 130
0.4 ~101.7 100 x 2 x 5 EFF 77% INT 77%
↑ 2+2

+
DELETE RENAME Records (PRs) # Snatch Pull Low Hang
VOLUME REPS SETS BEST EFF BEST INT
1000 10 5 113.8 110
1.1 ~101.7 100 x 2 x 5 EFF 89% INT 91%
↑ 2+2


A5: Back Squats
1x8 @99kg
2x4 @115kg
1x3 @133kg
2x2 @140kg
Rest 90s between sets
VOLUME REPS SETS BEST EFF BEST INT
2899 27 8 175.85 170
0.1 ~75 70 x 5 x 1 EFF 43% INT 41%
0.2 ~113.2 100 x 8 x 1 EFF 64% INT 59%
0.3 ~121.05 115 x 4 x 2 EFF 69% INT 68%
0.1 ~137.6 133 x 3 x 1 EFF 78% INT 78%
0.1 ~142.35 140 x 2 x 1 EFF 81% INT 82%
0.1 150 x 1 x 1 EFF 85% INT 88%
150 x 0 x 1 EFF --- INT ---
↑ 1+0

VOLUME REPS SETS BEST EFF BEST INT
300 2 1 150.5 148
2 ~152.55 PR 150 x 2 x 1 EFF PR% INT PR%


A3: Alternating DB power snatch
8 reps AFAP every 2 minutes x 3 sets
GX: 100/70lbs (45/32kg)
RX: 85/60lbs (39/27kg)
DX: 70/50lbs (32/22.5kg)

Notes: You must swap hands whilst the DB is on the floor. If you do not have heavy DBs in the gym then do this with lighter dual DBs (still 8 reps)
32,21,20 sek med 40 kg DB. sidste 2 saet tng med skift i luften

GYMNASTIC (OPTIONAL): PULL
1: Bar Muscle Ups - E30S
3 reps
Lavede glide kip til strakte arme

2: Superset 3 rounds of:
Chin over bar hold x max effort (45s cap)
+
30 Hollow rocks
+
20 Horizontal ring rows
Rest 90s
Done, Chin up hold 20 sek
Posts on October 04th