Thread: Anders' log
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Old 09-03-2011, 03:47 AM   #11
Anders Alkaersig
Member Anders Alkaersig is offline
Join Date: Jun 2011
Location: Copenhagen  Denmark
Posts: 137
Re: Anders' log

Was really sore yesterday due to Thursday’s training. Nevertheless I decided to visit the new Open Gym at Crossfit Copenhagen’s Trykkeriet.

I did an extensive dynamic warm including playing around in the awesome monkey bar system they’ve got at Trykkeriet..

After lots of overhead squats just using the 20kg barbell, I started my work sets:
Overhead squats: 5-5-5-5-5-5 @ 55-56-57-58-59-60kg (from 121lbs to 132lbs)
Reverse hypers: 10-10-10-10-10-10 @ 15kg/33lbs (across)
Behind the nech push press: 1-1-1 @ 60-65-70kg (132kg to 154lbs)
Behind the neck split jerk: 1-1-1 @ 70-75-80kg (154lbs to 176lbs)

I think my previous OHS 5RM was 55kg, so very satisfying to lift the 60kgs with ease. I could have gotten higher but decided to play it safe.
I have only tried the reverse hyper once or twice so just played around a bit. At the relatively low weight I used, it really loosened up the lower back.
The push presses and jerks were heavy but not near max.


Last edited by Anders Alkaersig; 09-03-2011 at 03:48 AM.. Reason: spelling
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