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03-09-2012, 02:51 AM
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#101 |
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Member
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Re: Anders' log
Thursday:
OHS 5-5-3-3-3-2-2-1 @ 40-50-55-60-65-70-75-81kg/179lbs - PR  Weighted pull ups 1-1-1-1-1-1 @ 5-10-15-20-25-27kg/60lbs - PR Weighted dips 3-3-3-3-2 @ 5-10-15-20-25kg/55lbs |
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03-10-2012, 04:41 PM
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#102 |
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Member
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Re: Anders' log
Friday: Rest
Saturday: Back squat - 3x3 @ 105kg/232lbs. Easy. Metcon: Open Workout 12.3 Amrap 16min 15 Boxjump 12 Push press @ 52kg/115lbs 9 T2B 6 rounds + 15 BJ + 12 PP + 3 (246 reps total). Happy. |
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03-12-2012, 02:36 AM
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#103 |
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Member
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Re: Anders' log
Sunday:
Sore triceps. Really sore. Made it to the gym anywho. Front squats - 5-3-3-3-1-1-1 @ 50-60-70-80-85-90-95-100kg/220lbs. Easy tie PR Power clean --> hang squat clean - did a ton of sets - top weight @ 75kg/165lbs Called it a day afterwards. Monday: Rest |
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03-14-2012, 04:37 AM
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#104 |
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Member
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Re: Anders' log
Tuesday:
Turned up at Crossfit Copenhagen - for some reason it was closed  Decided to do a workout with whatever I found in the gym's back yard. Metcon: 5x 8 Tire flips (big tractor tire) 10 Bend over rows - 5 each hand - with a jerry can (approx. 30kg/66lbs) 15 Overhead squat - with a rather thick and akward wood plank - 25kg/55lbs ? 20 Deadlifts - with a manhole cover - maybe 45kg/100lbs - and very akward. Time: 15min 45sec. Meanwhile the gym had opened. Did a quick strength session. Weighted pull ups - 1-1-1-1-1 @ 8-13-18-23-28kg/62lbs - Easy PR |
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03-16-2012, 02:03 AM
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#105 |
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Member
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Re: Anders' log
Wednesday: Rest
Thursday: Backsquat 3x5 @ 100kg/220lbs Press 3x3 @ 56kg/123lbs Push press 1-1-1 @ 70-80-85kg/187lbs Pull ups 5-5-5+ - got 9 pull ups in the last set. Also did approx. 15 muscle ups to prepare for 12.4. Friday: Rest |
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03-17-2012, 08:19 AM
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#106 |
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Member
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Re: Anders' log
Saturday:
A bit hungover. Did 12.4... Amrap 12min of 150 Wallballs 90 Double unders 30 Muscle ups Did the 150 Wallballs and got to 20 DU.  |
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03-18-2012, 03:55 PM
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#107 |
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Member
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Re: Anders' log
Sunday:
Lynne (with strict pullups): Bench 4-4-3-3-3 (80kg/177lbs) not to bad considering the 150 wall balls yesterday. Pullups 8-8-7-7-6 |
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03-20-2012, 10:36 AM
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#108 |
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Member
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Re: Anders' log
Monday: Rest. Needed.
Tuesday: Solid training today! Recieved my new Weightlifting shoes. Front squats 3x3 @ 90kg/198lbs - easy Weighted pullups 1-1-1-1-1 @ 9-14-19-24-29kg/64lbs. Missed the last rep. Barely Metcon: Tabata of 30lbs ball slams (72reps) 5min rest Tabata of 70kg/155lbs powercleans (25reps) The shoes (wfs): http://www.google.dk/imgres?um=1&hl=...t:429,r:1,s:19 |
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03-22-2012, 04:12 AM
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#109 |
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Member
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Re: Anders' log
Wednesday:
90min of football practice (the real kind). Thursday: Rest. Severe DOMS. excited for 12.5. |
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03-26-2012, 02:18 AM
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#110 |
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Member
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Re: Anders' log
Friday:
Still very sore from wednesday's football practice. Warmed up for ages and proceeded to 12.5 Completed the round of 15's + 1 thruster. (91reps). Saturday: Rest Sunday: Met with 6 friends in a park in Copenhagen. Did three metcons, plenty of rest and talk between workouts. Workout 1 - Teams of 2. One person does an entire round, the other one rests. 5x 10 KB Fronts squats @ 24kg/53lbs 100m run Time: ? Workout 2 500m run 25 HR push ups 500m run 25 KB swings @ 24kg/53lbs 500m run 25 atomic situps 500m run 25 burpees Time: ? Workout 3 4x 25m walking lunge 10 push ups 10 box jumps Time: ? |
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