Status: a little bothered by lower back pain.. Gonna try to find a chiropractor or something.
Snatch + butter fly pull-ups
Clean + HSPU
Trusters + ttb
Kept the weight and reps low.
Shoulder was ok but I feel I’m not hanging straight when I do pull-ups so need to keep the volume low.
Split jerk 10 x 1 at 100kg
Back squat 4 reps up to 170kg
4 set tempo squats at 80kg
Never really done that. Omg what pain
Another good day
This is paradise!
40 min OTM barbell efficiency
On 60kg felt ok
Lunch and a power nap
Gymnastics 1 hour OTM
7-5 ttb/leg raises
3 strict CTB
Hands hurt and I predict doms tomorrow.
Rest day tomorrow thank god
Train eat sleep repeat!
Power clean + push jerk up to 115kg
Up to 105kg
Everything felt heavy. Same feeling when I came to LA this summer. I guess it takes time to adjust.
Back squat heavy triple
Heavier then my 3×190 a few weeks ago
Cgbp 3 set 8x80kg
20 minute on the cross trainer
Didn’t feel so hot on that one
Chalong is a real training place gyms and fighting places everywhere!
Even the juice bars sells protein
1 session at Titan Fitness
Metcon “10 days of rehab”
1 hang squat clean 70kg
4 free standing HSPU
7 bar facing burpee
8 kb swing 24 kg
9 ring rows
10 hanging leg raises
Think im still drugged from the flight.
Took the scoter for a ride to the beach and a massage when we came back.
A soft and nice first day
Was a little nervous to squat before lunch.
High bar back squat
A PR cos I only did low bar in 2012
100,120,140,160,170,182pr, 185 PR
Haven’t gone over 140 in the hatch cycle the last 3 months but I guess the high bar carry over to The front squat well.
So 205/185 is good enough going in to 2015.
The strict press has gone from 60?-80 during the same time period but I guess that will come up when I’m start doing more Oly.
If you wanna see the lifts they are on my Instagram : rikardlanner
3 weeks in Thailand and scaled Crossfit up next!
Status: eye is getting better.
Press up to 80kg fail on 82,5kg
4 set 10 reps push press at 60kg
Metcon with Amanda
15m 2x20kg KB fr WL
2 legless rope climb
I have to work a lot on my shoulders
Metcon with Lukas and Simon
42 cal row
21 kbs 24kg
12 ring rows
Pretty low pace so my eye wouldn’t pop out.