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Rasmushorslev
Age 28 , BW 98
Join Date: 2014-05-11.
Following: 31.
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Your are on Saturday 24, Oct 2020
Custom ~1RM (EFF) Factor = 60.
-- Bodyweight: 95
MAIN 2: 2ON:2OFF
B: Working 2 minutes ON : 2 minutes OFF
2 Rope climbs to 15ft
10/7 Cal Assault bike
AMRAP Devils press 50/35lbs (22.5/15kg)

Notes: Continue until you reach 50 reps of devils press OR you can work with a partner and continue until you reach 100 reps as a pair (working 2 ON, 2 OFF still) There is an 8 round cap on this workout. You should be able to complete the 2 rope climbs in under 30 seconds, if you can not then reduce the height of the climb to 12ft or complete 1 15ft climb per round. You should have an absolute minimum of 45 seconds on the devils press each round, if needed reduce the calories to 8/5 to be able to achieve this stimulus.
Score: 14,14,12,12,10 - lavet med Soren - 100 DVP total

MAIN 1: SNATCH WORK
A1: Tall snatch, 3x3 reps for speed
Rest 60s between sets
Notes: use a light to moderate load here.
Skip

A2: From the hang or blocks above the knee
Power snatch + squat snatch
2+2 x 2 sets @71.5kg
1+2 x 2 sets @77kg
1+2 x 2 set @82.5kg
1+1 x 2 sets @88kg
Squat snatch x 1 reps x 2sets @95kg
DELETE RENAME Records (PRs) # Power Snatch Blocks
VOLUME REPS SETS BEST EFF BEST INT
978 14 10 100 100
0.1 ~50.85 50 x 2 x 2 EFF 51% INT 50%
0.1 ~71.2 70 x 2 x 2 EFF 71% INT 70%
↑ 2+2
0.1 78 x 1 x 2 EFF 78% INT 78%
0.1 83 x 1 x 2 EFF 83% INT 83%
↑ 1+2
0.2 88 x 1 x 2 EFF 88% INT 88%
↑ 1+1

+
VOLUME REPS SETS BEST EFF BEST INT
1690 22 14 115 115
0.1 ~50.85 50 x 2 x 2 EFF 44% INT 43%
0.1 ~71.2 70 x 2 x 2 EFF 62% INT 61%
↑ 2+2
0.1 ~79.3 78 x 2 x 2 EFF 69% INT 68%
0.1 ~84.4 83 x 2 x 2 EFF 73% INT 72%
↑ 1+2
0.1 88 x 1 x 2 EFF 77% INT 77%
↑ 1+1
0.1 95 x 1 x 2 EFF 83% INT 83%
0.2 100 x 1 x 2 EFF 87% INT 87%


Notes: 10 working sets total here, try to lift every 90 seconds so this should not take longer than 15 minutes. If you have blocks this would be a good chance to get them out and practice your extension and speed under the bar.


STRENGTH (OPTIONAL): DEADLIFT
C1: Deadlift, 4x8 reps @70%
Rest 60-90s between sets
VOLUME REPS SETS BEST EFF BEST INT
4640 32 4 230 230
0.2 ~152.85 135 x 8 x 1 EFF 66% INT 59%
0.2 ~164.15 145 x 8 x 1 EFF 71% INT 63%
0.2 ~169.8 150 x 8 x 1 EFF 74% INT 65%
0.2 ~169.8 150 x 8 x 1 EFF 74% INT 65%
Posts on October 24th