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Search: Posts Made By: Anders Alkaersig
Forum: Workout Logs 05-16-2012, 04:18 AM
Replies: 123
Views: 10,995
Posted By Anders Alkaersig
Re: Anders' log

Tuesday:
Front squat 3x5 @ 87kg/192lbs
Shoulder press 3x3 @ 56kg/123lbs

Wednesday: rest

Thursday:
Back squat 3x5 @ 106kg/233lbs

10min Amrap
Forum: Workout Logs 05-07-2012, 06:14 AM
Replies: 123
Views: 10,995
Posted By Anders Alkaersig
Re: Anders' log

Thursday:
Bench press 3x5 @ 77kg/170lbs
Back Squat 3x5 @ 104kg/229lbs

then:
10-9-8-7-6-5-4-3-2-1 reps of
Ground to overhead @ 25kg/55lbs plate
200m run between G2OH
time: 10:15min
Forum: Workout Logs 05-02-2012, 12:07 AM
Replies: 123
Views: 10,995
Posted By Anders Alkaersig
Re: Anders' log

Tuesday:
60min Football match. tough.

Wednesday: rest. sore
Forum: Workout Logs 04-30-2012, 12:46 PM
Replies: 123
Views: 10,995
Posted By Anders Alkaersig
Re: Anders' log

Thursday:
Deadlift 1x5 @ 135kg/298lbs

then:
10 Deadlift @ 100kg/220lbs - standing on a 25kg plate. approx 15cm extra ROM
1200m run
10 Deadlift @ 100kg/220lbs - standing on a 25kg plate. approx...
Forum: Workout Logs 04-26-2012, 01:50 AM
Replies: 123
Views: 10,995
Posted By Anders Alkaersig
Re: Anders' log

Tuesday: Rest. Needed.

Wednesday:
Bench 3x5 @ 77kg/170lbs
Front squats - Every 75sec - 2reps @ 93kg/205lbs
Pullup 3x6

then:
3x
400m run
Forum: Workout Logs 04-23-2012, 02:51 AM
Replies: 123
Views: 10,995
Posted By Anders Alkaersig
Re: Anders' log

Saturday: Football match.

Sunday:
Backsquat 10x2 @ 110kg/242lbs
Deadlift 1-1-1-1-1-1 (15 sec rest between sets) @ 135-136-137-138-139-140/309lbs
Press - EMOTM 5 reps -...
Forum: Workout Logs 04-20-2012, 02:15 AM
Replies: 123
Views: 10,995
Posted By Anders Alkaersig
Re: Anders' log

Thursday:
12 minutes to establish a 3RM STRICT Weighted Pullup.

-then-

5 rounds for total time of:

Run 200m
10 Absolutely Vertical KBS 24kg
15 Burpees
Forum: Workout Logs 04-18-2012, 09:22 AM
Replies: 123
Views: 10,995
Posted By Anders Alkaersig
Re: Anders' log

WOD 120417:
12 Minutes to establish a 1RM High-Bar Back Squat.

-then-

3 rounds for time of:

75 Double-Unders
20 Pistols (10l/10r apportion in any way)
10 Push Jerks 135/95#
Forum: Workout Logs 04-17-2012, 01:47 AM
Replies: 123
Views: 10,995
Posted By Anders Alkaersig
Re: Anders' log

Thursday: rest. sore.

Friday: rest. sore.

Saturday:
Deadlift - worked up to a 5rep set @ 135kg/298lbs
Pull ups - 6-6-5
Bench press - 3x5 @ 76kg/168LBS

Sunday:
Forum: Workout Logs 04-11-2012, 10:05 AM
Replies: 123
Views: 10,995
Posted By Anders Alkaersig
Re: Anders' log

Monday:
Back squats 3x3 @ 109kg/240lbs - felt easy
Press 10-10-10 @ 30-40-50kg/110lbs - a little bit of hip drive in the last reps of the last set.
Pullups 5-5-5

Tuesday:
Pull ups 6-5-5...
Forum: Workout Logs 04-09-2012, 05:39 AM
Replies: 123
Views: 10,995
Posted By Anders Alkaersig
Re: Anders' log

Friday:
45min run in a hilly forrest. Stopped midway and did an angie-sorta workout.
100 squats
100 push ups
100 situps
100 lunges

Saturday:
jogged for 25mins in the forrest and did various...
Forum: Workout Logs 04-05-2012, 12:36 AM
Replies: 123
Views: 10,995
Posted By Anders Alkaersig
Re: Anders' log

Tuesday:
Front squat - EMOTM for 5min - 1 rep @ 96kg/212lbs
immediately afterwards
Front squat - EMOTM for 5min - 3 reps @ 86kg/190lbs

Press 2-2-2-2-2-2-2-2-2-2-1 @...
Forum: Workout Logs 04-02-2012, 03:21 AM
Replies: 123
Views: 10,995
Posted By Anders Alkaersig
Re: Anders' log

Friday:
Felt a bit under the weather today. Made it through a light strength session anyway.

Back squat - 3x3 @ 107kg/236lbs
Press - 3x3 @ 57kg/126lbs

Saturday:
Sickness had left.

OHS -...
Forum: Workout Logs 03-29-2012, 06:15 AM
Replies: 123
Views: 10,995
Posted By Anders Alkaersig
Re: Anders' log

Monday: Rest.

Tuesday:
Front squat 3x5 @ 85kg/188lbs. Surprisingly heavy.
Press 3x5 @ 51kg/113lbs. Easy

Metcon:
5min Amrap of
2 tire flips
5 OHS @ 40 kg/88lbs
Forum: Workout Logs 03-26-2012, 02:18 AM
Replies: 123
Views: 10,995
Posted By Anders Alkaersig
Re: Anders' log

Friday:
Still very sore from wednesday's football practice.
Warmed up for ages and proceeded to 12.5

Completed the round of 15's + 1 thruster. (91reps). :D

Saturday: Rest

Sunday:
Met with...
Forum: Workout Logs 03-22-2012, 04:12 AM
Replies: 123
Views: 10,995
Posted By Anders Alkaersig
Re: Anders' log

Wednesday:
90min of football practice (the real kind).

Thursday: Rest. Severe DOMS. excited for 12.5.
Forum: Workout Logs 03-20-2012, 10:36 AM
Replies: 123
Views: 10,995
Posted By Anders Alkaersig
Re: Anders' log

Monday: Rest. Needed.

Tuesday:
Solid training today!

Recieved my new Weightlifting shoes.

Front squats 3x3 @ 90kg/198lbs - easy
Weighted pullups 1-1-1-1-1 @ 9-14-19-24-29kg/64lbs. Missed...
Forum: Workout Logs 03-18-2012, 03:55 PM
Replies: 123
Views: 10,995
Posted By Anders Alkaersig
Re: Anders' log

Sunday:

Lynne (with strict pullups):
Bench 4-4-3-3-3 (80kg/177lbs) not to bad considering the 150 wall balls yesterday.
Pullups 8-8-7-7-6
Forum: Workout Logs 03-17-2012, 08:19 AM
Replies: 123
Views: 10,995
Posted By Anders Alkaersig
Re: Anders' log

Saturday:

A bit hungover.
Did 12.4...
Amrap 12min of
150 Wallballs
90 Double unders
30 Muscle ups

Did the 150 Wallballs and got to 20 DU. :confused::mad:
Forum: Workout Logs 03-16-2012, 02:03 AM
Replies: 123
Views: 10,995
Posted By Anders Alkaersig
Re: Anders' log

Wednesday: Rest

Thursday:

Backsquat 3x5 @ 100kg/220lbs
Press 3x3 @ 56kg/123lbs
Push press 1-1-1 @ 70-80-85kg/187lbs
Pull ups 5-5-5+ - got 9 pull ups in the last set.

Also did approx. 15...
Forum: Testimonials 03-15-2012, 03:08 AM
Replies: 5
Views: 7,974
Posted By Anders Alkaersig
Re: First Test

great progress you've got there!

think long term, not short term!
Forum: Workout Logs 03-14-2012, 04:37 AM
Replies: 123
Views: 10,995
Posted By Anders Alkaersig
Re: Anders' log

Tuesday:

Turned up at Crossfit Copenhagen - for some reason it was closed :confused:
Decided to do a workout with whatever I found in the gym's back yard.

Metcon:
5x
8 Tire flips (big...
Forum: Workout Logs 03-12-2012, 02:36 AM
Replies: 123
Views: 10,995
Posted By Anders Alkaersig
Re: Anders' log

Sunday:
Sore triceps. Really sore. Made it to the gym anywho.

Front squats - 5-3-3-3-1-1-1 @ 50-60-70-80-85-90-95-100kg/220lbs. Easy tie PR:D

Power clean --> hang squat clean - did a ton of...
Forum: Workout Logs 03-10-2012, 04:41 PM
Replies: 123
Views: 10,995
Posted By Anders Alkaersig
Re: Anders' log

Friday: Rest

Saturday:
Back squat - 3x3 @ 105kg/232lbs. Easy.

Metcon:
Open Workout 12.3
Amrap 16min
15 Boxjump
12 Push press @ 52kg/115lbs
Forum: Workout Logs 03-09-2012, 06:04 AM
Replies: 74
Views: 8,827
Posted By Anders Alkaersig
Re: OLY Bias Log

hey todd...

do follow a specific program for your o-lifts?
Showing results 1 to 25 of 137

 
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