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Rasmushorslev
Age 28 , BW 98
Join Date: 2014-05-11.
Following: 31.
Insert Post:
Your are on Wednesday 21, Oct 2020
Custom ~1RM (EFF) Factor = 60.
-- Bodyweight: 95
GYMNASTIC (OPTIONAL): PULL
1: 5 Sets for consistency and quality of:
3-8 Strict pull ups (1 unbroken set)
Rest 10s
5-15 Butterfly/kipping C2B pull ups (1 unbroken set, scale to regular chin over bar if needed to get minimum 5 reps per round)
Rest 60s
8+15
6+15x4

STRENGTH (OPTIONAL): LOWER
A3: Alternating every 2 minutes x 6
1: DB Front Rack Step Up x 16-20
2: Front Loaded Curtsey Squat x 16-20
2x15 x16x3
15x16x3

A4: GHR 3x6-10 reps
Rest 60-90s between sets
Notes: Use band assistance for better quality if needed
BWx10x3

ACCESSORY (OPTIONAL): ROTATIONAL WORK
Superset 3 rounds of:
Palof hold x 30s + Palof press x 10 reps
(For each arm)
Then
Woodchops from high to low x 10 reps
(For each arm)
Done
Posts on October 21st