OLY

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 :)

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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

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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

Rest

Session 2

7 rounds

5 strict HSPU
5 wide ring rows
5 hanging leg raises

Good first sessions!

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Solid domination!

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

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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 :)

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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 :)

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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)

Press
Leg raises
HSPU
Pull ups

Rest day tomorrow

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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 :)

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3 sessions in 1 day!

Status: ok 2 complete rest days with a lot of sleep.

3 sessions sounds a lot more then it was :)

Session 1

Power clean 3 reps up to 80kg

Hatch cycle week 3 day 2

BS up to 8 reps at 145kg
FS up to 5 reps at 105kg

Hand stand practice with focus on form

Press 3 set 10 reps at 50kg

Klokov press 3 set 10 reps at 35kg

Lunch

Session 2

Metcon 21-18-15-12-9-6-3 of

Toes 2 rings
FLR burpees

Session 3

Row 4 x 1000m rest 4min

Pace 1:45
Strokes 28
Resistance 120

Conclusion 2 rest days was needed. Felt stronger today :)

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Squats and row

Status: very tired

Session 1

Hatch cycle

Back squat up to 8 x 144kg

In 10 weeks the program say ill have a new 1RM at 184,5kg.

Lets hope I have more then that :)

Front squats 4 set up to 5 x 110kg

Press 3 set 10 x 45kg (adding 2,5kg every shoulder session)

Dumbell press 3 set 15 x 20kg

Some hanging

Session 2

5k row

Pace 1:53
Strokes 20
Resistance 120

Starting to feel a little stronger.

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