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Old 02-02-2016, 04:57 PM   #4071
Tim Babcock
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Re: The Shed 'O Pain

10 goblet squats 25, 30, 40#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

A.
Every minute, on the minute, for 18 minutes:
Minute 1 – Goblet Squats x 6 reps 71# KB
Minute 2 – Supinated-Grip Pull-Ups x 6 reps
Minute 3 – 6 Burpees + 20 Double Unders
B.
For time:
Airdyne 1 mile
75 Kettlebell Swings 53#
50 Wall Ball Shots
11:48
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Old 02-02-2016, 06:12 PM   #4072
JT Kalnay
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Re: The Shed 'O Pain

Tuesday February 2, 2016

Walked a mile.

Five sets of:
row 500m for time (best was 1:58)
strict press 135# 10 times

Then, did 20 "perfect reps" of snatch with just the bar and 1# training plates. Tomorrow is snatch day.
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Old 02-03-2016, 04:36 PM   #4073
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Re: The Shed 'O Pain

2 problems
10 push ups
10 pronators each arm
5 second hang on 2-finger pocket
5 rounds

Fingerboard Pyramid Training
open crimp 20# (25# next time)
3 finger 20# (20# next time)
Small Edge/Full Crimp -20# (-15# next time)
2 finger pocket -25# (-25# next time)
Sloper 30# (30# next time)
3 sets each grip

Worked in:
5 sets of 30 second goblet squat hold
5 sets of 30 second kneeling pose
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Old 02-03-2016, 04:50 PM   #4074
JT Kalnay
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Re: The Shed 'O Pain

Wednesday February 3, 2016

Walked 2 miles
Did mobility and stretching
Snatch Practice
5x45#
5x95#
5x125#
1x135#
1x145#
1x155#
1x165#
1x175# (very near miss)
1x175# HIT!!! This is what I want to hit at the Arnold four weeks from tomorrow.

Back Squats
3x45#
3x95#
3x145#
3x195#
3x245#
3x295#
1x345#

Strict Presses
10x95#
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Old 02-04-2016, 12:54 PM   #4075
JT Kalnay
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Re: The Shed 'O Pain

Thursday February 4, 2016

Sick Day.
My boss is such a that he made me work all day, even with the sneezing, chills, and headache. Oh wait, I'm self-employed...
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Old 02-04-2016, 05:10 PM   #4076
Tim Babcock
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Re: The Shed 'O Pain

10 goblet squats 25, 30, 40#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

A.
Every minute, on the minute, for 21 minutes:
Minute 1 – Bulgarian Goat Bag Swings x 8 reps 53#
Minute 2 – Supine Leg Curl with Med Ball x 8 reps
Minute 3 – 2 campus laps on sloper rungs
B.
Complete as many reps as possible in 12 minutes of:
1 Russian Kettlebell Swing 53#
1 KB Push Press 2 35# KBs
2 Russian Kettlebell Swings
2 KB Push Press
3 Russian Kettlebell Swings
3 KB Push Press
…and so on, ascending the ladder.
10 rounds + 11 reps
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Old 02-05-2016, 02:56 PM   #4077
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Re: The Shed 'O Pain

My friend and training partner, JT Kalnay, passed away last night. We last trained together on Sunday. As usual, JT was full of life and looking forward to competing at this year's Arnold in O-lifting. He will be greatly missed by me and many others. I have many great memories of the time we spent together. I will cherish them always.
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Old 02-06-2016, 05:29 PM   #4078
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Re: The Shed 'O Pain

I met many of my friends at Rock Mills Bouldering Gym. We shared stories about JT. We laughed and consoled each other. Then we climbed. Good to see all my friends.
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Old 02-07-2016, 12:55 PM   #4079
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Re: The Shed 'O Pain

Met with some fellow Crossfitters to plan a tribute WOD for JT.
"JT Kalnay Memorial Dinosaur Slayer WOD"
The WOD will be Sunday, February 14 from 11-1 at 15:13 Fitness and Strength in Grafton, Ohio. I expect it to be a huge turn out. There is a Facebook page dedicated to the event.

After planning I took advantage of the nice facility and got a workout in.

Warm Up
10 Goblet Squats 25#, 35#, 45#
5 strict C2B pull ups
5 burpees
shoulder mobilization routine
3 rounds

TGUs
3 @ 16 kg each arm
3 @ 20 kg
3 @ 24 kg
2 @ 32 kg
1 @ 36 kg
https://www.youtube.com/watch?v=br6z6SdHsRk
WFS

15 kettlebell swings 53#
5 goblet squats 53#
5 push ups
10 rounds
12:46 PR

5 rope ascents

A couple of muscle ups
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Old 02-08-2016, 04:30 PM   #4080
Tim Babcock
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Re: The Shed 'O Pain

2 problems
10 push ups
10 pronators each arm
5 second hang on 2-finger pocket
5 rounds

Fingerboard Pyramid Training
open crimp 22.5# (22.5# next time)
3 finger 20# (20# next time)
Small Edge/Full Crimp -15# (-10# next time)
2 finger pocket -25# (-25# next time)
Sloper 30# (30# next time)
3 sets each grip

Worked in some mobility work between sets.
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