Shoulder overload

Status: 14 days of flu and still not ok :)

1 session with “Fasanen”

30 minute Stac work

Power clean 5 reps up to 70kg

Push press up to 117kg

Strikt press
10 reps at 60kg
5 reps at 70kg

20 strict HSPU 10cm deficit for “time”

Power snatch up to 75kg

Ac joint feels a little unhappy… Well see how bad it is tomorrow.

Feels like I am never gonna come back :)


Give me a break

Status: worse then yesterday.

The squats yesterday wasn’t the best for the flu I guess..

Did some pulling today anyway.

Ring rows 3 set
WPU 5reps 8,12,16,20,24kg
Barbell row 3 set 10 reps at 60kg


Back in training

Status: Not great yet.

30 min Stac program

Hatch squat cycle week 4 day 2

Hbbs up to 8 x 145kg

FS up to 5 x 128kg

Press @ 55kg 10,10,7

KB upside down press

12kg 10 reps 3 set


Session 2

7 rounds

5 strict HSPU
5 wide ring rows
5 hanging leg raises

Good first sessions!


Time to get back on the horse

Status: day 10 of the flu.

Back to work.

Once again “Bläckfisken” predicted right :)

Did my corrective program from Stac.

Got some treatment and a few new exercises from Fredrik Aronsson.

Thx a lot!

Back on the squats on Wednesday hopefully.



Solid domination!

Status: day 9 of the flu!

Like i predicted. Solid took Roslagen open!

Mäntylä 1a
Elebro tied for 2nd
Felix 6th


Im almost never ever wrong in my predictions.

Im called “Bläckfisken” by some…

So the invitationals then…

Im sorry but i dont think the americans wanna lose twice in a row..

Sorry but USA


Some predictions for Roslagen open

Status: day 6 of the deadly flu

Still alive and I think the worst part is over!

Predictions Roslagen open.

Yes Crossfit Solid will take it this year again :)


The bird flu again!

Status: Flu

I understand why so many people die from the flu every year now..

At least I got 4 weeks of squats prior the bird flu so I probably don’t have to start over from scratch again.

Stac pilot course step 1 this weekend!
Will be awesome!


Heavy day for the legs

Status: ok

Some work today so 3 shorter sessions.

Session 1 with Lukas

2 min run every 6 min x 6

Keep hart rate below 88%

Session 2

OTM 2 power cleans at 90kg for 10 min

Session 3

Hatch squat cycle week 4 day 1

BS up to 6 reps at 153kg
FS up to 5 reps at 128kg

Felt heavy today :)

Press 3 set at 52,5kg 10 reps

Klokov press 3 set at 40kg 10 reps

Tried some bench but the collarbone didn’t like that today.

Smiding comes up Sunday so ill take a rest day tomorrow :)


I need a hair cut

Status: ok

Calculated the equipment for crossgym challenge today.

I’m sorry if I said its not going to be that hard when I contacted the athletes :)

Session 1

OTM 3 power clean 80kg for 10min

5 x 5 x 160kg deadlift

Session 2 with Helena

OTM for 31 minutes (mobility every second min)

Leg raises
Pull ups

Rest day tomorrow


Lighter Tuesday

Status: ok

1 session

5 rounds with 5kg extra (2 min rest between sets)

3 Bulgarian PU
3 ring 2 chest
5 PU

3 set hanging leg raises

3 rounds

Ski erg
Barbell row

4 set biceps curls

I want to be strong again :)