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Rasmushorslev
Age 28 , BW 95
Join Date: 2014-05-11.
Following: 31.
Insert Post:
Your are on Tuesday 27, Oct 2020
Custom ~1RM (EFF) Factor = 60.
-- Bodyweight: 95
MAIN 1: SNATCH TECHNICAL
A1: Paused-pull power snatch
1 rep every 45s x 4 reps
Rest 60s and increase the load
x 4 sets

Set 1: 62kg
Set 2: 67kg
Set 3: 72kg
Set 4: 77kg
Notes: maintain a 3 second pause at the knee on each rep
DELETE RENAME Records (PRs) # Power Snatch - 2 sek pause over knæ
VOLUME REPS SETS BEST EFF BEST INT
1262 19 17 90 90
0.1 ~51.7 50 x 3 x 1 EFF 57% INT 56%
0.1 62 x 1 x 4 EFF 69% INT 69%
0.2 67 x 1 x 4 EFF 74% INT 74%
0.2 72 x 1 x 4 EFF 80% INT 80%
0.3 77 x 1 x 4 EFF 86% INT 86%


A2: Snatch pull + Power snatch
2+1 every 75 seconds x 3 reps
Rest 60s and increase the load
x 3 sets

Set 1: 77kg
Set 2: 80kg
Set 3: 85kg
Notes: Every 75 seconds you will perform 2 snatch pulls in to 1 power snatch, repeat with the same load for 3 sets before resting and increasing the load. Do not do TNG reps here, you must always re-set on the floor.
VOLUME REPS SETS BEST EFF BEST INT
1452 18 9 132.2 130
0.1 ~78.3 77 x 2 x 3 EFF 59% INT 59%
0.2 ~81.35 80 x 2 x 3 EFF 62% INT 62%
0.2 ~86.45 85 x 2 x 3 EFF 65% INT 65%
↑ 2+1

+
VOLUME REPS SETS BEST EFF BEST INT
726 9 9 95 95
0.2 77 x 1 x 3 EFF 81% INT 81%
0.2 80 x 1 x 3 EFF 84% INT 84%
0.3 85 x 1 x 3 EFF 89% INT 89%
↑ 2+1


MAIN 2:
B: 4 Rounds for time of:
15 Calories Assault bike
50 Double unders
10 TTB
10 DB snatch 70/45lbs (32/20kg)

-Rest 50% of working time-

2 Rounds for time of:
30 Calories Assault bike
100 Double unders
20 TTB
20 DB snatch 70/45lbs (32/20kg)

GX/RX: As above
DX: Use 50/35lbs (22.5/15kg) for the DB and use 4x7 TTB and 2x14 TTB
9 min
Notes: The aim here is to be consistent between the 2 workouts which will mean adding a good pacing strategy to the first workout, especially on the Assault bike. The rest time does not have to be exactly 50%, just round up or down to the nearest minute.

9:06
14:00-22:29 (8:29)

ACCESSORY (OPTIONAL): CORE
Superset 3 rounds of:
Side plank pulses x 20 reps right
Side plank hold x 30s right
Rest 30s
Side plank pulses x 20 reps left
Side plank hold x 30s left
Rest 30s
Done
Posts on October 27th