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Rasmushorslev
Age 28 , BW 95
Join Date: 2014-05-11.
Following: 31.
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Your are on Sunday 25, Oct 2020
Custom ~1RM (EFF) Factor = 60.
-- Bodyweight: 95
MAIN 1: JERK TECHNICAL
A1: On 0:
Push press
EMOM x 8 minutes
4-4-3-3-2-2-1-1
Notes: Your percentage range should be from 50% to 80% of your push press max(60kg-110kg). The focus is not really on the load but more on the strength and speed of your ‘dip and drive’.
VOLUME REPS SETS BEST EFF BEST INT
1655 21 10 130 130
0.1 ~63.15 60 x 4 x 2 EFF 49% INT 46%
0.1 ~72.4 70 x 3 x 1 EFF 56% INT 54%
0.1 ~82.75 80 x 3 x 1 EFF 64% INT 62%
0.1 ~91.55 90 x 2 x 1 EFF 70% INT 69%
0.1 ~101.7 100 x 2 x 1 EFF 78% INT 77%
0.1 110 x 1 x 1 EFF 85% INT 85%
0.1 115 x 1 x 1 EFF 88% INT 88%
120 x 0 x 1 EFF --- INT ---
0.1 120 x 1 x 1 EFF 92% INT 92%


A3: On 21:00
Every 2 minutes x 3 sets
8 ‘TNG’ Push jerks
GX: 205/145lbs (93/66kg)
RX: 175/125lbs (80/57kg)
DX: 135/95lbs (61/43kg)

Notes: The weights are a guideline here. Use a weight that allows for smooth reps straight off the shoulders each time. Focus on efficiency in your re-dip under the bar rather than trying to use a shallow and less efficient dip to increase cycle speed time.
VOLUME REPS SETS BEST EFF BEST INT
2400 27 4 130 130
0.1 ~82.75 80 x 3 x 1 EFF 64% INT 62%
0.8 ~101.9 PR 90 x 8 x 3 EFF 78% INT 69%
↑ tng, kommer nemt. kan godt lave hunnar


STRENGTH (OPTIONAL): SQUATS
A4: Back Squat
1x8 @100kg
1x5 @115kg
5x3 @140kg
Rest 90s between sets
VOLUME REPS SETS BEST EFF BEST INT
3795 32 8 157.9 150
0.1 ~84.2 80 x 4 x 1 EFF 53% INT 53%
0.2 ~113.2 PR 100 x 8 x 1 EFF 72% INT 67%
0.2 ~123.2 115 x 5 x 1 EFF 78% INT 77%
2+ ~144.85 140 x 3 x 5 EFF 92% INT 93%


MAIN 2
B:
EMOM x 9 Minutes:
Minute 1: 20/16 Cal row
Minute 2: 20 Single arm DB thrusters 50/35lbs (22.5/15kg)
Minute 3: 10 Burpee box jump overs 24/20”

-Rest 1 minute-

On 10:
Complete 3 rounds for time of:
20 Cal row
20 Single arm DB thrusters 50/35lbs (22.5/15kg)
10 Burpee box jumps 24/20”

Notes: To scale this workout, make sure you do not exceed 50 seconds of work on any of the 9 minutes during the EMOM. If you get capped at 50s then record the number of reps you achieved and use that number for the 3 rounds for time also. For example if you reach 8 BBJO in one round then you would use 8 BBJO in the 3RFT section.
Score: 7:19

GYMNASTIC (OPTIONAL): PUSH
1: Chest-facing-wall strict HSPU
1-5 reps EMOM x 5 minutes
5,5,5,5,5

2: Every 2 minutes x 5 sets:
2-6 Strict HSPU + 6 kipping HSPU
Use a deficit that makes this rep range challenging on each set
6+6x5, ingen deficit men smalt greb
Posts on October 25th