Thread: Anders' log
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Old 05-16-2012, 04:18 AM   #124
Anders Alkaersig
Member Anders Alkaersig is offline
 
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Join Date: Jun 2011
Location: Copenhagen  Denmark
Posts: 137
Re: Anders' log

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

Wednesday: rest

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

10min Amrap
10 Lunges with 10kg plate overhead
10 Abmat butterfly situps
10 Back extensions
10 Lunges with 10kg plate overhead
10 Hand release push ups
1 rope climb
4 rounds + lunges, situps, backex

Friday: rest

Saturday:
Front squats 3x5 @ 90kg/199lbs
Presses and push presses - ended with one rep @ 85kg/187lbs
Power cleans - approx. 60 reps - between 60kg and 85kg.

Sunday: rest

Monday: football match

Tuesday:
Overhead squats 5-5-5-5-3-2-1 @ 40-50-60-70-75-80-85kg/187lbs PR!
Deadlift - approx 30 reps between 90kg and 150kg/330lbs
Bench 3x5 @ 80kg/177lbs

Wednesday:
3x
10 hang squat cleans @ 40kg/89lbs
10 Burpees
10 swings @ 24kg/53lbs
untimed.

10 min rest

3x
400m run
10 t2b
20 lunges
untimed

10min rest

3x
30sec single unders
30sec pullups
no count.

Thursday: rest
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