prove your fitness
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
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
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
Rest
Session 2
7 rounds
5 strict HSPU
5 wide ring rows
5 hanging leg raises
Good first sessions!
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.
Status: day 9 of the flu!
Like i predicted. Solid took Roslagen open!
Mäntylä 1a
Elebro tied for 2nd
Felix 6th
Congratulations!
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
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
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!
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
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)
Press
Leg raises
HSPU
Pull ups
Rest day tomorrow
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
