Anders' log

[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.

[Anders Alkaersig]

Tuesday:
60min Football match. tough.

Wednesday: rest. sore

[Anders Alkaersig]

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

[Anders Alkaersig]

Tuesday:
Front squat 3x5 @ 87kg/192lbs
Shoulder press 3x3 @ 56kg/123lbs

Wednesday: rest

Thursday:
Back squat 3x5 @ 106kg/233lbs

10min Amrap
10 Lunges with 10kg plate overhead
10 Abmat butterfly situps
10 Back extensions
10 Lunges with 10kg plate overhead
10 Hand release push ups
1 rope climb
4 rounds + lunges, situps, backex

Friday: rest

Saturday:
Front squats 3x5 @ 90kg/199lbs
Presses and push presses - ended with one rep @ 85kg/187lbs
Power cleans - approx. 60 reps - between 60kg and 85kg.

Sunday: rest

Monday: football match

Tuesday:
Overhead squats 5-5-5-5-3-2-1 @ 40-50-60-70-75-80-85kg/187lbs PR!
Deadlift - approx 30 reps between 90kg and 150kg/330lbs
Bench 3x5 @ 80kg/177lbs

Wednesday:
3x
10 hang squat cleans @ 40kg/89lbs
10 Burpees
10 swings @ 24kg/53lbs
untimed.

10 min rest

3x
400m run
10 t2b
20 lunges
untimed

10min rest

3x
30sec single unders
30sec pullups
no count.

Thursday: rest