Re: The Shed 'O Pain
 

Mobility Work
10 KBS 35, 45, 53#
5 pull ups
5 burpees
3 rounds

A few muscle ups and power cleans.

EMOM for 20 minutes
3 power cleans on odd minutes @ 135#
3 muscle ups on even minutes
Not too hard but good to get the work in.

4 sets of 10 front squats
95# 115#, 135#, and 155#(only got 7 reps on the last set)

100 double unders
1:24 (My goal is to get 100 unbroken)

Re: The Shed 'O Pain
 

Wednesday April 23, 2014

A.M.
Goblet squat, pass throughs, 10 OHS 45#, 10 deadlifts 135#, 10 snatches 45#, 10 C&J 95#, 1 snatch @ 95#

P.M.
Walked from the studio to the condo. 3.7 miles
[url]http://www.mapmyrun.com/workout/546594320[/url]
It was a little cold and breezy here on the north coast.

Re: The Shed 'O Pain
 

Tim, great job at the New! How was the access to the Meadow? What area at the Meadow did you climb in?

Re: The Shed 'O Pain
 

Thursday April 24, 2014
243.9 pounds, 22% body fat

A.M.
Goblet squat, pass throughs

For Time
10 OHS 45#
20 burpees
30 wbs (11# ball to 11' target)
40 single unders
10 double unders (got them unbroken)
10 T2B (one at a time)
8:16

Re: The Shed 'O Pain
 

P.M.

walked 1 mile

10 deadlifts at 135# (this felt light, thank goodness)
10 deadlifts at 225# (this felt heavy, crap)
10 C&J at 135# (this felt okay, thank goodness)
10 snatch at 95# (this also felt okay, thank goodness)

I was really worried what the weights would feel like after three weeks with no Oly lifting and just 2 months until the Pan Am Games...

Shed? Saturday? Sunday?

Re: The Shed 'O Pain
 

1 problem
5 strict HSPUs
10 pronators
5 rounds

1 problem
5 strict ring dips
10 reverse wrist curls
5 rounds

1 problem
10 push ups
5 rounds

Finished up doing a partner wod with Mary. 150 abmat sit-ups for time. I did set of 20 and Mary did sets of 10.
5:00

Re: The Shed 'O Pain
 

[QUOTE=Norm Swann;1228994]Tim, great job at the New! How was the access to the Meadow? What area at the Meadow did you climb in?[/QUOTE]

Thanks Norm. I was definitely didn't have my usual spring climbing fitness, but it wasn't as bad as I thought it would be.
We went to the Upper Meadow. We climbed at all three buttresses. There are a lot of new climbs. All of them were new to me. Access to the Upper Meadow is unchanged. I would go back. There are several routes I would like to finish.

Re: The Shed 'O Pain
 

10 KBS 35, 45, 53#
5 pull ups
5 burpees
3 rounds

Snatch
3 45#
3 65#
3 95#
3 115#
3 125# (missed the first 2 attempts)
Haven't done snatch for awhile and it shows.

AMRAP 12 minutes
12 burpees
12 knees to elbow
40 double unders
4 rounds + 12 reps

Re: The Shed 'O Pain
 

Friday April 25, 2014

After three weeks off Oly lifting (two weeks in Peru), it was fun/scary to get back on the platform today. Felt weak and slow, and really felt the loss of flexibility in the wrists, but managed 80% of my qualifying weights, which is a good start. Just two months until the Pan Am Games in Toronto!!

[url]http://www.coachseye.com/v/1qVv?utm_source=ios&utm_medium=app&utm_content=watch_copy&utm_campaign=shared_email4-0[/url]

[url]http://www.coachseye.com/v/mJTg?utm_source=ios&utm_medium=app&utm_content=watch_copy&utm_campaign=shared_email4-0[/url]

Re: The Shed 'O Pain
 

Saturday April 26, 2014

A.M.
Walked a mile.

Noonish
3 hour session with Dr. Don Bisesi. He found a power leak in my setup during Oly coaching today, and also came up with a fix, rather than just pointing out the flaw. I was so focused on the stripper butt that I couldn't identify what was causing it. Looks like slack in the shoulders created the condition that allowed the power generation to be disconnected from the bar which in turn caused the stripper butt. Hit a few nice snatches after the lesson. He had a nice quote too: "Olympic lifting doesn't make you strong. Olympic lifting is a manifestation of the strength you create through deadlifts, squats, and presses." Interesting.

P.M.
Walked a mile.

Shed tomorrow for heavy deadlifts and some metabolic conditioning.