SAK

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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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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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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Sleep and recovery.

Status: Ok

Slept 12 hours.

1 session at Solid

30 min row (Recovery)

Pace 1:59
Strokes 20
Resistance 120

New week and squats tomorrow

Looking forward to it :)

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Squats again

Status: Ok

Session 1 (before food)

Day 2 hatch cycle HBBS

4 set Backsquat last 135kg x 8

4 set Frontsquats 105kg x 5

Shoulder press 3 set 40kg x 10

Some strict HSPU

Bench press 3 set 40kg x 15

Session 2

5k row @ 1:59 and 20 strokes

Worst part is that 40kg press felt like max today :)

But Godzilla lives to fight another day!

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Tests over

Status: Tired as fuck :)

Basic athletic tests

Haven’t recovered from the Spanish stomach flu so well still feel weak and drained.. Lost a few kilos as well.

Test 1 max toes 2 rings

Score 80 reps
(PR)

Test 2 harres test

Score 11,2 sec
( can go under 11 with a cone in the center for sure) but ok

Test 3 max pull-ups

Done pull-ups 1 time in 4 months and that was “Fran” at the Games :)

Score 40… (20 less then before regionals and shoulder didn’t take any damage)

Test 4. 1000m row

Went out in 1:32 pace to be safe

Score 3:05,3

Not too disappointed with bad lactic acid tolerance.

Feels good to go back to normal training tomorrow :)

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Restday

Status: ok

Restday.

Never gonna win a blog award anyway.

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