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Old 03-09-2012, 02:51 AM   #101
Anders Alkaersig
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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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Old 03-10-2012, 04:41 PM   #102
Anders Alkaersig
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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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Old 03-12-2012, 02:36 AM   #103
Anders Alkaersig
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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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Old 03-14-2012, 04:37 AM   #104
Anders Alkaersig
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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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Old 03-16-2012, 02:03 AM   #105
Anders Alkaersig
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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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Old 03-17-2012, 08:19 AM   #106
Anders Alkaersig
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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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Old 03-18-2012, 03:55 PM   #107
Anders Alkaersig
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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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Old 03-20-2012, 10:36 AM   #108
Anders Alkaersig
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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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Old 03-22-2012, 04:12 AM   #109
Anders Alkaersig
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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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Old 03-26-2012, 02:18 AM   #110
Anders Alkaersig
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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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