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Rasmushorslev
Age 28 , BW 95
Join Date: 2014-05-11.
Following: 31.
Insert Post:
Your are on Friday 16, Oct 2020
Custom ~1RM (EFF) Factor = 60.
-- Bodyweight: 95
AM: 10-12
HEAVY LIFTING: 'THE RULES OF SNATCHING'
A1: Squat snatch
1 Rep EMOM x 30 Minutes

Notes: Choose your own starting weight with these rules in mind: (1) You can only attempt 1 lift each minute (2) You must make 5 successful lifts at the same weight before you can increase the load (3) After 5 successful lifts you must increase the load by only 10lbs or 5kg
VOLUME REPS SETS BEST EFF BEST INT
2830 35 29 111 111
0.1 ~54.55 50 x 6 x 1 EFF 49% INT 45%
0.1 ~73.7 70 x 4 x 1 EFF 66% INT 63%
0.2 80 x 1 x 5 EFF 72% INT 72%
0.2 85 x 1 x 5 EFF 77% INT 77%
0.3 90 x 1 x 5 EFF 81% INT 81%
0.4 95 x 1 x 5 EFF 86% INT 86%
↑ slaar handleddet paa en af disse reps
100 x 0 x 1 EFF --- INT ---
0.5 100 x 1 x 5 EFF 90% INT 90%
105 x 0 x 1 EFF --- INT ---
↑ egentlig ok fart men tover i modtagelsen. haandleddet gor for ondt

VOLUME REPS SETS BEST EFF BEST INT
315 3 3 132.2 130
0.2 105 x 1 x 3 EFF 79% INT 81%


STRENGTH (OPTIONAL): SQUATS
A2: Back Squat
In 10 minutes:
Build to heavy set of 4

A3: 5x1 @ 100% of A2
Rest 90s between sets

Notes: The singles should be with a controlled descent and driving up as fast as you can.
VOLUME REPS SETS BEST EFF BEST INT
2400 18 10 152.55 150
~71.2 70 x 2 x 1 EFF 47% INT 47%
0.1 ~101.7 100 x 2 x 1 EFF 67% INT 67%
0.1 130 x 1 x 1 EFF 85% INT 87%
1.3 ~152.65 145 x 4 x 1 EFF 100% INT 97%
2+ ~157.9 PR 150 x 4 x 1 EFF PR% INT 100%
2+ 150 x 1 x 5 EFF 98% INT 100%


COMP WORKOUT: 'GAME OF 2 HALVES'
B: âGame of 2 Halvesâ
For time
3 Rounds of:
12 Bar facing burpees
12 Shoulder 2 Overhead 50/35 kg
Then
3 Rounds of:
12 Bar facing burpees
12 Shoulder 2 Overhead 70/50 kg
Time cap: 16 minutes
Score: 8:48, skifter selv skiver, stille og rolig pace. 7.30 ville vare muligt


PM: 14.00
AMRAP8
Buy in: 6 RC 15 feet
6 HPC 60 kg
9 S2OH 60 kg
12 lat. burpees

----rest 9----

AMRAP8
Buy in: 40/30 cal Row
2 RMU
6 DB Hang Clean+Jerk 32.5/22.5
11 DB Overhead Squats 32.5/22.5

Score:
4+26 (11 lat Burpees)
4+1 (1 RMU)
Stille og roligt
Posts on October 16th