Strength with Elfgren
Back on Solid
Status: ok
Straight from the train with no warmup into.
Team wod with Elfgren vs Jäntan and Mäntylä.
1 run the other cleans
150 trueform
100 squat cleans
5min rest
Then 5 rounds each of
10 cal AB
10 push press
Rest 5
10min ( 1 round each)
2-4-6 osv of
KB swing
Pull-up
Session 2
Back squat up to 2 reps at 180kg
Press 10 reps 4 set at 50kg
Back in Sweden
Finally a solid PR
The rain is coming
Recovery day
Sun burned
Status: good
Body feels a bit beat up but I think it’s adjusting to the treatment I’ve got.
Have a new appointment tomorrow.
2 days in a row I have woken up in the morning without any pain in my back!
Can’t remember when that happened the last time?
Session 1
3 reps power clean up to 120kg
3 reps hang power snatch up to 85kg
Some sun and pool time.
Session 2
20 on 40 off x 10min x 3 set
1. Squat clean
2. Hspu
Rest 5min
1. Dead lift
2. Push-up +
Rest 5
1. Push press
2. Ring row
1 week left
Leg day
Status: good
Note to self: You cant eat pancakes with icecream every day without getting fat.
Session 1 (strength)
Circle of
Back squat (finished of with 20 reps on 120)
Press
Ctb
Then another circle of
Bench
Ring row
Snatch DL
Dips ( did 5 dips with no support from rubberband)
Session 2 (CF from ttp modified )
10 min amrap
Powersnatch 1,2,3,4 osv
80m shuttle run
Rest 8min
10 min amrap
Oh lunges 10,12,14 osv
80m shuttle run
Amrap = slow pace no lactic and with best posible form.