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Old 03-29-2012, 06:15 AM   #111
Anders Alkaersig
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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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Old 04-02-2012, 03:21 AM   #112
Anders Alkaersig
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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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Old 04-05-2012, 12:36 AM   #113
Anders Alkaersig
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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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Old 04-09-2012, 05:39 AM   #114
Anders Alkaersig
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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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Old 04-11-2012, 10:05 AM   #115
Anders Alkaersig
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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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Old 04-17-2012, 01:47 AM   #116
Anders Alkaersig
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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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Old 04-18-2012, 09:22 AM   #117
Anders Alkaersig
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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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Old 04-20-2012, 02:15 AM   #118
Anders Alkaersig
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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

Last edited by Anders Alkaersig; 04-20-2012 at 02:24 AM..
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Old 04-23-2012, 02:51 AM   #119
Anders Alkaersig
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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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Old 04-26-2012, 01:50 AM   #120
Anders Alkaersig
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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

Last edited by Anders Alkaersig; 04-26-2012 at 01:54 AM..
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