[Anders Alkaersig]

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 15cm extra ROM
1200m run
10 Deadlift @ 100kg/220lbs - standing on a 25kg plate. approx 15cm extra ROM
forgot to time the metcon.


Friday:
Back squat 3x3 @ 111kg/245lbs
Pullups 7-6-6

then
3x
15 Thrusters @ 45kg/100lbs
400 m run
forgot to time the metcon. thrusters unbroken.

Saturday: rest

Sunday:
Front squat 3x3 @ 93kg/205lbs
Pullups 7-7-6
Strict ring dips 10-10-9

Monday:
Deadlift 1x5 @ 137kg/302lbs
Press 5x3 @ 53kg/117lbs

then:
4x
10 strict press @ 2 x 20kg/44lbs dumbells.
10 Deadlift @ 80kg/177lbs
400m run
2min rest.
Time: 15:20min (including 6min rest). presses and deads unbroken.