October, 2016

A lifting session

Status: ok

C&j 

3+3,2+2 reps up to 110kg

Lunges at 60kg

Wpu 5×5 at 16kg

And some shoulder rehab.

I wonder if I’ll ever get back in shape? :)

  

Saturday

Status: ok

1 session with Smiding and Jim + Elfgren

5 x 5 strict CTB

4 mu + 10 pushups + 15 air squats

I go you go on 3 people

Otm 12 min

1. Eccentric hspu

2. L-hang

Some band pull apart 

That’s it!

  

Bench press Thursday 

Status: ok

Bench press 

3 set 20 reps at 60kg

Joined in the 16:00 class on Solid

10min amrap

Burpee + cluster at 60kg

I suck but one day I’ll be back :)

  

Tough OTM

Status: ok

1 session with gruvis and Hanna 

Otm 40min

1. 30 du + 5 erom HSPU 

2. 10 KB swings + 10 KB lunges

3 10 cal row + 5 burpees over rower

4 rest

Thank god that rest minute was there.

  

Back on Solid ground

Status: ok 

Spent 48 hours in Dalarna.

No training just chilling.

1 session

Back squat 3 x 10 at 90kg

Fr lunge 3 x 20 at 60kg

5min amrap Turkish get up (for quality) 16kg

Session 2 

5k treadmill with jäntan

  

Today’s team wod

Status: under control again

Joined in with Elfgren on Solid’s team wod today.. He almost killed me.

1 round each (20 rounds in total)

5 stoh

5 L-bur 

10 cal row

Then 20 rounds of

5 pc 

5 FS

5 hspu 

Now on my way to Borlänge to for a day or 2.

  

Degraded 

Status: ok better sleep.

Started my BS cycle.

5×5

Aronsson told me to back of and do single leg stuff for a while and I for once agreed :)

FR lunges 

20 reps x 3 set

Joined Simon for 30min super slow AB

Romwod (today’s)

Session 2

Joined in on Solid’s 17:00 class

40-30-20-10

Weighted lunges

Pull-ups 

Did small sets of PU to try control my left shoulder.

Good day after all

  

Recovery day

Status:ok

Got bored and took a jog to Studenternas IP and jogged 10 laps there.

Got my squat program from Jim today so I’ll start that tomorrow.

Better eat some ice cream so I’m strong tomorrow.

  

Now I need rest

Status: ok but pain everywhere 

Session 1 with Jim

Started the dead lift cycle.

Up to a 10 rep 

5 rounds 2min rest

20 cal AB

15 bjo 

10 wb

My legs almost exploded.

18min Romwod

Session 2

Joined Gärdsmojäntan for some run/jogging

5k

Much needed rest tomorrow!

  

New week

Status: ok but tired in the lower back.

Slept 11 hours

1 session 

Worked up to a double hang power snatch at 85kg with Elfgren.

Joined Mäntality for 40min TTP’s AB intervals.

Nice and easy!