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03-29-2012, 06:15 AM
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#111 |
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Member
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Re: Anders' log
Monday: Rest.
Tuesday: Front squat 3x5 @ 85kg/188lbs. Surprisingly heavy. Press 3x5 @ 51kg/113lbs. Easy Metcon: 5min Amrap of 2 tire flips 5 OHS @ 40 kg/88lbs Lost track of rounds. Everything unbroken and no pauses. Just a matter of how fast I could do the two movements. 5min rest then 3x 10 muscle/slight ower cleans @ 60kg/132lbs 350m run Time: 5min 52sec. Wednesday: Deadlift 3x5 @ 130kg/287lbs. manageable. then: EMOTM for 10min: 1 rope climb, 1 Muscle up (approx 5 meters/16 feet). Nice little skill session. then: 3x 5 wall climbers 10 Back extensions 15 unanchored butterfly abmat situps. Time: 5min 50sec. Steady pace throughout the workout. Thursday: rest |
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04-02-2012, 03:21 AM
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#112 |
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Member
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Re: Anders' log
Friday:
Felt a bit under the weather today. Made it through a light strength session anyway. Back squat - 3x3 @ 107kg/236lbs Press - 3x3 @ 57kg/126lbs Saturday: Sickness had left. OHS - 5-5-5-3-3-3-1-1-1 @ 50-55-60-65-70-75-80-81-82kg/181lbs PR!  Pullups - 1-1-1-1-1 @ 8-13-18-23-28kg/62lbs Sunday: Back squat - 5-5-5-5-5 @ 70-80-90-100-110kg/243lbs. PR ??? Press - 2-2-2-2-2-1-1 @ 50-52-54-56-58-60-62kg/137lbs Deadlift - 2-2-2-2-2-2-2 @ 90-100-110-120-130-140-150kg/330lbs Monday: Rest |
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04-05-2012, 12:36 AM
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#113 |
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Member
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Re: Anders' log
Tuesday:
Front squat - EMOTM for 5min - 1 rep @ 96kg/212lbs immediately afterwards Front squat - EMOTM for 5min - 3 reps @ 86kg/190lbs Press 2-2-2-2-2-2-2-2-2-2-1 @ 40-42-44-46-48-50-52-54-56-58-60kg/132lbs - 30 sec rest between sets. Wednesday: 4x 5 Thrusters with KBs @ 2x24kg/53lbs 5 C2B pullups 10 Burpees 10 KBswing @ 24kg/53lbs 25m walking lunges Time: 11min 45sec Thursday: Rest |
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04-09-2012, 05:39 AM
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#114 |
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Member
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Re: Anders' log
Friday:
45min run in a hilly forrest. Stopped midway and did an angie-sorta workout. 100 squats 100 push ups 100 situps 100 lunges Saturday: jogged for 25mins in the forrest and did various warm up drills. Then: 3x 10 t2b one an akward thick tree branch 10 broad jumps across an approx 1,5m creek 15 hand release push ups 15 box jumps on a thick trunk Run - approx 800m in the hilly forest Sunday: rest |
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04-11-2012, 10:05 AM
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#115 |
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Member
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Re: Anders' log
Monday:
Back squats 3x3 @ 109kg/240lbs - felt easy Press 10-10-10 @ 30-40-50kg/110lbs - a little bit of hip drive in the last reps of the last set. Pullups 5-5-5 Tuesday: Pull ups 6-5-5 Backsquat 5-4-3-2-1 @ 82-92-102-112-122kg/269lbs easy PR Push presses 3-3-3-3-3-3-1 @ 40-50-60-65-70-75-80kg/176lbs Deadlift - EMOTM for 5min - 1rep @ 140kg/309lbs and then immediately Deadlift - EMOTM for 5min - 3reps @ 130kg/287lbs Wednesday: Football match |
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04-17-2012, 01:47 AM
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#116 |
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Member
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Re: Anders' log
Thursday: rest. sore.
Friday: rest. sore. Saturday: Deadlift - worked up to a 5rep set @ 135kg/298lbs Pull ups - 6-6-5 Bench press - 3x5 @ 76kg/168LBS Sunday: Back squat - 3x5 @ 104kg/229lbs Press - 3x3 @ 58kg/128lbs Pull ups - 1-1-1-1-1 @ 8,5-13,5-18,5-23,5-28,5kg/63lbs. PR Monday: As of today i'm following Outlaw Crossfit's programming. 5x2 of Hang squat snatch --> ohs --> snatch balance --> ohs @ 65% of 1rm squat. 75sec rest between sets. Used 42kg/95lbs. Felt really easy. Guess my ohs is much stronger than my snatch (i knew that )then: 400m run 20 burpees rest 2min 400m run 15 burpees rest 1:30min 400m run 10 burpees Total work time: 7min 10sec. Runs were fast and consistent. Tuesday: rest |
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04-18-2012, 09:22 AM
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#117 |
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Member
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Re: Anders' log
WOD 120417:
12 Minutes to establish a 1RM High-Bar Back Squat. -then- 3 rounds for time of: 75 Double-Unders 20 Pistols (10l/10r – apportion in any way) 10 Push Jerks 135/95# ---- Back squats ended up with a PR. 125kg/276lbs. Metcon skipped. I have football practice instead. |
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04-20-2012, 02:15 AM
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#118 |
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Member
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Re: Anders' log
Thursday:
12 minutes to establish a 3RM STRICT Weighted Pullup. -then- 5 rounds for total time of: Run 200m 10 Absolutely Vertical KBS 24kg 15 Burpees *Rest 2 minutes after each round. -- Disappointing 15kg/33lbs. Had both 20kg and 24kg for two reps. Time was at 17:20min at the end of the metcon. Friday: Rest |
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Last edited by Anders Alkaersig; 04-20-2012 at 02:24 AM.. |
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04-23-2012, 02:51 AM
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#119 |
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Member
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Re: Anders' log
Saturday: Football match.
Sunday: Backsquat 10x2 @ 110kg/242lbs Deadlift 1-1-1-1-1-1 (15 sec rest between sets) @ 135-136-137-138-139-140/309lbs Press - EMOTM 5 reps - 40-42-44-46-48-50-52kg/115lbs - failed 54kg. Monnday: football match |
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04-26-2012, 01:50 AM
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#120 |
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Member
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Re: Anders' log
Tuesday: Rest. Needed.
Wednesday: Bench 3x5 @ 77kg/170lbs Front squats - Every 75sec - 2reps @ 93kg/205lbs Pullup 3x6 then: 3x 400m run 2 rounds of Cindy Time: 8min 40sec |
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Last edited by Anders Alkaersig; 04-26-2012 at 01:54 AM.. |
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