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Rasmushorslev
Age 28 , BW 95
Join Date: 2014-05-11.
Following: 31.
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Your are on Wednesday 28, Oct 2020
Custom ~1RM (EFF) Factor = 60.
-- Bodyweight: 95
MAIN 1: CLEAN TECHNICAL
A1: Squat clean
Lift every 2 minutes x 9 rounds
Set 1-3: 97.5kg x 3 reps
Set 4-6: 104kg x 2 reps
Set 7-9: 104kg-117kg x 1 rep

Notes: The aim of todays session is to get some solid, fast reps in at a high percentage. This is not a day to build to a heavy single.
VOLUME REPS SETS BEST EFF BEST INT
2235 23 11 144 144
0.1 ~62.05 60 x 3 x 1 EFF 43% INT 42%
0.1 ~91.55 90 x 2 x 1 EFF 64% INT 63%
0.3 ~103.45 100 x 3 x 3 EFF 72% INT 69%
0.2 ~106.8 105 x 2 x 3 EFF 74% INT 73%
110 x 1 x 1 EFF 76% INT 76%
0.1 115 x 1 x 1 EFF 80% INT 80%
0.1 120 x 1 x 1 EFF 83% INT 83%


MAIN 2: PUSHING SETS
B: 5 Sets for time/consistency:
25 Wall balls 14 kg
15 Strict HSPU
5 Power cleans
Rest 2 minutes

GX: 225/155 (102/70kg)
RX: 20 WB per round, 8 strict + 7 kipping HSPU per round, 185/135lbs (84/61kg)
DX: 25 Wall balls @ 20/14lbs per round, 10 reps HSPU (do the first 1-5 strict if possible) 155/115lbs (70/52kg)
3:08
2:52
2:51
3:41
3:49

ACCESSORY (OPTIONAL): ARMS
Superset 5 rounds of:
Pronated grip barbell curls x 12 reps
+
30s Pinch grip plate hold
Rest 30-45s
15x12x5
10x30s x5
Done
Posts on October 28th