Thread: Anders' log
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Old 05-07-2012, 06:14 AM   #123
Anders Alkaersig
Member Anders Alkaersig is offline
 
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Join Date: Jun 2011
Location: Copenhagen  Denmark
Posts: 137
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

Friday:
Press 3x3 @ 58kg/128lbs
Pullups 7-7-7

then:
4min AMRAP
3 tire flips
10 KBswings @ 24kg/53lbs
6 rounds

2min rest

7min AMRAP
200 m run
5 OHsquat @ 45kg/99lbs

Saturday:
4x
450m run
2 x (unbroken 5 strict fat bar pullups, 10 push ups, 15 squats) 10 burpee penalty for every broken set.
Untimed. 10 burpees in penalty.

5 min rest.

5min monkey bar play

5min rest

Partner workout:
10 Boxjumps
Sprint 100m.
1:1 work/rest

5min rest

3x
10 burpee boxjumps
3 2m bar climbs
300m run
untimed.

Sunday: rest

Monday: football match
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