[Michell Kaarne]

Monday 29 September

Morning:
Advanced Tuck Planche (low hips) ~10s
Air frog (frogstand without knees on elbows) 8s 10s
Tuck Planche 10s

Lunch:
Air frog 5s
Tuck planche ?s
Advanced Tuck Front Lever 15s 15s

ME Bench press
47.5kgx3 50kgx3 60kgx3 65kgx3
70kgx1 75kgx1 80kgx1*

*Got a guy to spot me for the 80kg rep. He swears he didn’t help me with the rep but he reached for the bar mid-rep and it felt lighter then it should. Got a bit pissed and tried another rep on my own after 60 seconds and failed…should have waited 5 minutes…

Straddle lever (bent back) 5s

After work:
Short neck-workout.

Diet
408g beef steak
6 large eggs
4 avocados
1tbs butter
4tbs evoo

Tuesday 30 September

Morning:
ADV Tuck Front Lever 25s
Straddle Front Lever 15s 15s
Air frog 8s

Lunch:
Was stupid enough to try and show off for a mate.
Straddle Front Lever to Bent arm Front Lever and back to Straddle FL. Twice.
30s later my traps started get sore.

After work:
Went to the Olympic Lifting Club for my first workout with them. It was awesome!

Don’t remember weights/sets/reps but we did tons of C&J followed by slow cleans from the floor to full extension (clean shrugs?) and then 5x5 back squat. Finished with some core work.


Diet
500g salmon
450g spinach
226g hamburger
100g cheese
2tbs butter
2tbs rapeseed oil
4tbs evoo
1tbs fishoil


Wednesday 1 October
Lunch:
Jumprope + bag work 4x3min


Diet
800g ground beef
450g spinach
100g cheese
1tbs butter
1tbs rapeseed oil
4tbs evoo