Thread: Anders' log
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Old 04-17-2012, 01:47 AM   #116
Anders Alkaersig
Member Anders Alkaersig is offline
 
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Join Date: Jun 2011
Location: Copenhagen  Denmark
Posts: 137
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:
Back squat - 3x5 @ 104kg/229lbs
Press - 3x3 @ 58kg/128lbs
Pull ups - 1-1-1-1-1 @ 8,5-13,5-18,5-23,5-28,5kg/63lbs. PR

Monday:
As of today i'm following Outlaw Crossfit's programming.

5x2 of Hang squat snatch --> ohs --> snatch balance --> ohs @ 65% of 1rm squat. 75sec rest between sets.

Used 42kg/95lbs. Felt really easy. Guess my ohs is much stronger than my snatch (i knew that)

then:
400m run
20 burpees
rest 2min
400m run
15 burpees
rest 1:30min
400m run
10 burpees

Total work time: 7min 10sec. Runs were fast and consistent.

Tuesday: rest
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