September 26th, 2013

Read the program Strenius, read it twice before working out!
Yesterdays running session:
A. Easy 1-Mile Warm-Up Run
B. Ten sets of:
Run 90 seconds @ 70-75%
Run 30 seconds @ 85-90%
I took my running clothes and a watch and started running. First let me explain, in Sweden we use the metric system, and on top of that we usually say “1 mil” instead of 10 km. That is my excuse of this mistake, so after 20 minutes and just a few kilometers (that’s a few/1.6) miles I realised my mistake. Well that had to be considered enough of a warm up.
And then B – Now let’s see: 90s fast and 30 slow? – Yes it must have been something like that. Started to speed up – 90s…jeeees. This one will kill me. 30s slower. 90s – SPEEEED! 30s slooooow. Over and over again. Came back to work, totally fucked up…


The AM program yesterday:
Eight sets of:
Tempo Front Squat @ 31X1 + Front Squat
Rest 2-3 minutes
Three rounds for time of:
10 Power Cleans (135/95 lb)
20 Barbell Weighted Walking Lunges (135/95 lb)
30 Pull-Ups
Rest exactly 3 minutes, and then . . .
Three rounds for time of:
Run 800 Meters
30 Kettlebell Swings (32/24 kg

And then the bad news. No frontline as it looks right now. I don’t have a team mate :( due to an injured knee she can’t compete. That’s a real shame, I was really looking forward to the event this weekend. But you have to listen to your body and I know how hard that can be and I know it was a hard decision to make! I hope you get better soon Emma!