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Old 01-24-2012, 01:53 PM   #81
Anders Alkaersig
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Re: Anders' log

Tuesday:
1k swimming in 25mins.
Afterwards I fooled around with some jumping on the 7m tower.
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Old 01-31-2012, 03:04 AM   #82
Anders Alkaersig
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Re: Anders' log

Wednesday:
Deadlift - For 10min EMOTM - 3reps @ 130kg/291lbs
Power cleans - For 10min E2MOTM - 3reps @ 60-70-80-83-85/188lbs
Ring push ups - For 5min EMOTM - 10reps

Metcon:
15 Slam balls @ 50lbs
20meters yoke walk @ 120kg/265lbs
15 Slam balls @ 40lbs
20meters yoke walk @ 120kg/265lbs
15 Slam balls @ 30lbs
20meters yoke walk @ 120kg/265lbs
15 Slam balls @ 20lbs
20meters yoke walk @ 120kg/265lbs
15 Slam balls @ 10lbs
20meters yoke walk @ 120kg/265lbs
Time: 4min 25sec

Tuesday:Destroyed.

Friday: Friday Grinder with Kræn
Fight gone bad style (5rounds though)

5x
1min Squat cleans @ 50kg/115lbs
1min push ups - hands released in the bottum
1min slam balls @ 30lbs
1min box jumps - really ****ing high - big box + 3 plates @ 55lbs
1min dumbell push presses @ 2x15kg/33lbs
1min rest

Reps: 537

Saturday: Rest (needed)

Sunday: hungover

Monday:
Front squats - for 10min EMOTM - 1rep @ 97,5kg/215lbs - easy.
Bench press - 10-10-5-5-5-1-1-1 @ 60-70-80-82-83-87-88-90 - easy PR

Played around with box jumps (high and weighted) for 25 mins and called it a day.
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Old 02-01-2012, 08:03 AM   #83
Anders Alkaersig
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Location: Copenhagen  Denmark
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Re: Anders' log

Tuesday:
Deadlift - EMOTM for 10min - 5 reps @ 125kg/275lbs - tough
Rope climbs - EMOTM for 10min - 3 climbs - tough

Metcon:
9-7-5-3-1 reps of
Box jumps - tall box with one ekstra 55lbs plate.
Wallballs
Hang squat cleans @ 43kg/97lbs

Time: 4min 30sec. Didnt feel like doing a metcon, but a friend convinced me to do this small gasser. Wasnt an all out effort, but happy I got i done.
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Old 02-02-2012, 04:02 AM   #84
Anders Alkaersig
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Re: Anders' log

Wednesday:
Some not-all-out strength stuff:
OHS 5-5-5-3-3-1-1 @ 50-55-60-65-70-75-81kg/179lbs - 1kg pr. easy
Push jerk - worked up to one rep @ 90kg/198lbs - guess that's a pr
Press 10-10-10 @ 40-45-50/110lbs

Metcon:
21-15-9 reps of
Power Clean @ 43kg/96lbs
Burpees
Time: 4min 28sec

5min rest, then:
3 Persons, one 100kg/220lbs Bar, one 40lbs slam ball, one 30lbs slamball.
Whilst holding the bar in the top of a deadlift do 150 slam balls.
Time: ?
First time doing static deadlift holds. Managed to hold on to the bar for 1min 25sec the first time. Satisfied
Hard though.
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Old 02-07-2012, 03:08 AM   #85
Anders Alkaersig
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Re: Anders' log

Friday:
Back squats - EMOTM for 10min - 3 reps @ 102kg/225lbs

Metcon:
8min AMRAP:
3 Dead lift @ 110kg/243lbs
6 Box jumps @ normal mens' height
9 Burpees

7 rounds + 3 deads

Saturday:
Really hungover - accidently shared a couple bottles of red wine and port wine with Kræn Friday night.
We met up to do some training at training at conversasional intensity.

Deadlift - a lot of sets - ending with 1 rep @ 145kg/320lbs and 5 reps @ 130kg/287lbs
Power cleans - a lot of sets - ending with 5 reps @ 85kg/187lbs - PR actually
Did 5 strict ring dips between every set of deads and cleans. so, approx 100 ring dips.

Sunday: Rest - well walked 10k in lovely frozen Copenhagen. Zipping coffee and rum

Monday:
Front squat - EMOTM for 5min - 2 rep @ 90kg/198lbs
immediately afterwards
Back squats - EMOTM for 5min - 5 rep @ 90kg/198lbs - last two sets were grinders. Popped a blood vessel

Metcon:
6 x
30 double unders
15 Back extensions
10 squats clean thrusters @ 40kg/88lbs
Time: 8min 1sec

Passed it a tad, wanted everything unbroken - and i did. Satiesfied. Will try it next week and go all out.
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Old 02-07-2012, 03:31 PM   #86
Anders Alkaersig
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Re: Anders' log

Tuesday:
Bench - EMOTM for 5min - 1 rep @ 85kg/188lbs
Then immediately
Bench - EMOTM for 5min - 5 reps @ 70kg/155lbs - harsh

Metcon:
Death by Shoulder to Overhead @ 60kg/132lbs.
Finished round 9 and managed to do 8 reps in round 10.

Then played the fish game on the C2 rower for 15mins.
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Old 02-09-2012, 02:19 AM   #87
Anders Alkaersig
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Re: Anders' log

Wednesday:
Really sore. Warmed up extensively and did some not to taxing strength and metcon-work.

Weighted pull ups - worked up to one rep @ 27,5kg/61lbs PR

Every ten seconds for 5mins one squat clean @ 60kg/132lbs
2min rest
Every ten seconds for 5mins one squat snatch @ 45kg/99lbs

Satiesfied with the pull ups. Haven't done much weighted lately and still a pr. Nice.

The 5min intervals got hard by the end.
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Old 02-09-2012, 02:38 AM   #88
Anders Alkaersig
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Re: Anders' log

Pr's Revisited:

August -->Now:
BS: 115/254lbs-->120kg/265lbs
FS: 90kg/198lbs --> 100kg/220lbs
OHS: 72,5kg/159lbs-->80kg/177lbs
DL: 145kg/319lbs-->155kg/342lbs
Press: 63kg/139lbs-->64kg/141lbs
PP(neck): 90kg/198lbs-->97,5kg/215lbs
PP(rack):? -->82,5kg/182lbs
BP: 90kg/198lbs -->90kg/198lbs
PC: 78kg/172lbs -->89kg/196lbs
SC: 85kg/187lbs -->90kg/198lbs
Snatch: 65kg/143lbs-->65kg/143lbs
Jerk:-->90kg/198lbs

Decent progress, i think. I haven't had much of a strength focus, except doing the exercises regularly.
Planning on doing some benchmark workouts soon, to keep track of those also.
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Old 02-12-2012, 04:46 AM   #89
Anders Alkaersig
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Re: Anders' log

Friday:
Deadlift - EMOTM for 10mins - 1 rep @ 140kg/309lbs - did them without mixed grip. made it harder compared to the same strength seesion a month ago.

Metcon:
The first of many benchmarks to come in the near future.
'Grace' - 30 Clean&Jerk @ 62kg/137lbs
Time: 3min 1sec

Didnt know what to expect, but it was an all out effort with nothing left in the tank. Happy

Saturday:
Rest. Destroyed.
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Old 02-14-2012, 02:32 AM   #90
Anders Alkaersig
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Re: Anders' log

Sunday:
Squat 3-3-3-3-3-3 - top set was @ 110kg/245lbs
Glose grip bench 3-3-3-3-3 - top set was @ 82,5kg/182lbs - first time ever doing close grip
Dead lift 10-5-4-3-2-1 - top set was @ 150kg/331lbs

Did 100 Burpees during the session.

Monday: Rest
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