Re: The Shed 'O Pain
 

5 strict pull ups
10 push ups
15 air squats
10 double unders
3 rounds

A. emom – 16 min
odd – PC x 2 @ 135#
even – 15 DU (dubs went pretty well) + 2 ring MU

B. emom – 16 min
odd – 5 deadlifts TnG 205#
even – 7 ring dips kipping

C. emom – 16 min
odd – KBS x 10 53#
even – 10 burpees AFAP

A & B were skill oriented and C was a gasser. Any one of these would have been a good workout. All 3 was a bit of a grind.
Workout was courtesy of "OPT Experience."

Re: The Shed 'O Pain
 

@Tim, Rhonda would like to know if you would be interested in coaching her in a muscle up session.

Tuesday September 23, 2014

Mobility
This took the form of a 45 minute yoga class.
Yoga is hard.
How's that for a Hemingway-esque simple declarative sentence that is unadorned with any prosaic artifice?
Yoga is really effin hard.

5 Rounds of Continuous Movement
BP with increasing weights up to 245#
Lat Pulls for early rounds, pullups for later rounds
dips
10# kb swings

As the BP weights got higher the reps got lower.

I feel like I have a cold this morning.

Did I mention that YOGA is HARD.

Re: The Shed 'O Pain
 

Wednesday September 24, 2014

Warmup & Mobility

Knee rebending deadlifts

C&J practice
10x95
5x145
5x195

Knee rebending deadlifts

Walking lunges with 45# bar overhead (OMG....)

Re: The Shed 'O Pain
 

1 problem
10 pronators
5 rounds

1 problem
10 reverse wrist curls
5 rounds

Worked for about 15 minutes on my new problem. Getting closer.

Finished with...
Set your timer for 1 minute intervals and do the sets below at the start of each minute...
Choose a suitable hold for the dead hangs and use a jug for the pull ups...
Metolius board-medium edge
1. 20 second hang / 1 pull up
2. 16 second hang / 2 pull ups
3. 12 second hang / 3 pull ups
4. 8 second hang / 4 pull ups
5. 4 second hang / 5 pull ups
6. 4 second hang / 5 pull ups
7. 8 second hang / 4 pull ups
8. 12 second hang / 3 pull ups
9. 16 second hang / 2 pull ups
10. 20 second hang / 1 pull up

JT-I plan on climbing in the Shed Saturday morning. Rhonda is welcome to come and we can work on some muscle ups. She climbs right?

Re: The Shed 'O Pain
 

@Tim, I'll extend the invitation to the SoP to her.
Yes she is a climber.

Thursday September 25, 2014

Rest/Sick/Allergy Day

AMRAP, 24 hours
sniffle, sneeze, blow nose, wipe runny nose, try to nap until post nasal drip makes you gag and feel the scratchy throat, scratch dry eyes, ....

Re: The Shed 'O Pain
 

10 wallball shots
shoulder mobilization routine
3 rounds

3 Overhead squats
45, 65, 75, 95, 115, 135, 155#
It's been awhile since I have done these. Felt awkward at first but got better as the weight got heavier. 155# was tough.

14 minute AMRAP
3, 6, 9, 12, 15, 18, 21….
Pushups
Supine ring row
20 double unders (these were ugly, had to go to single, double, single, double...)
Got through the round of 18 + 27 additional reps. The ring rows were tough.

Re: The Shed 'O Pain
 

Friday September 26, 2014

Mobility

Snatch Practice

Knee rebending deadlift warmups

10x40kg (was moving slow and trying to rebend the knees)
5x50kg
5x60kg
5x70kg (missed two of these, #1 and #4, wasn't moving fast enough)

Re: The Shed 'O Pain
 

Saturday September 27, 2014

My back felt 99% this morning, the best it's felt since falling in the shower on 7-8-14.

Warmup with some mobility

Deadlifts to 475#:yikes:
missed at 495 and 500, but got both off the ground
[url]http://youtu.be/5rMymSCHVw8[/url]

Knee bending deadlifts
25x135 with snatch grip

KB snatches
20x10#
20x15#
20x20#
20x35#

Good day in the shed with Tim, Jeff, and Rhonda.

Re: The Shed 'O Pain
 

Had a full Shed this morning. Jeff, JT, Rhonda, and I all worked out today. Mostly bouldered and did a few muscle ups. Jeff and I both sent my new problem. It's a really good problem. We also set and sent an additional problem. We watched JT pull some heavy weight off the floor and Rhonda practice muscle ups.
Fun day.

Re: The Shed 'O Pain
 

Warm up
A few reps of each exercise of "Filthy Fifty."

For time:
50 Box jump, 20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
35:35

Pleasant in the Shed this morning.