Re: The Shed 'O Pain
 

10 goblet squats 25, 30, 40#
5 strict pull ups
10 thoracic bridges
Shoulder Mobilization Routine
3 rounds

A.
Three sets of:
Sumo Deadlift x 6 185#
Rest 60 seconds
Wall Climbs x 5 reps
Rest 60 seconds
2 rope ascents 15'
Rest 60 seconds

B.
For time:
AirDyne 1 mile
immediately followed by…
Three rounds of:
15 Push-Ups
10 Box Jump-Overs
immediately followed by…
Run 200 Meters
8:00 even

Couch Stretch

Re: The Shed 'O Pain
 

Friday August 4th, 2015

Walked 1 mile.
One hour of stretching and mobility.
Climbed half way up the wall at Kendall Cliffs four times with down climbing.
Climbed all the way up the wall twice.
Tried the little roof on the ART wall and fell.
Overall it was very encouraging.
The harness is still pretty uncomfortable on the hip/back/butt, so maybe harness climbing needs to wait for a few more weeks...

Re: The Shed 'O Pain
 

Saturday September 5, 2015

Seeking wisdom in the Shed 'O Pain.

Some stretching and mobility
KB snatches up to 53#
KB swings up to 53#
Some light snatch practice up to 61#
A few cleans at 61#.
Really working on getting the hips to a position where thighs-hips-belly-chest are in a completely straight line. When I do this, my arms automatically stay straighter instead of bending early. Also, getting the completely straight line sets up the next move (e.g., quarter squat to catch) better.

Finished up with lots of curls, presses, and deltoid raises.

Helped Tim clean a few holds of his bouldering wall.

Re: The Shed 'O Pain
 

Saturday September 5th, pm

was feeling saucy so went for a bike ride and then a walk.
Been a long time since I rode 7.5 miles
(and then jumped off the bike and walked a mile)
[url]http://www.mapmyrun.com/view_workout?w=1154722297[/url]
[url]http://www.mapmyrun.com/view_workout?w=1154743487[/url]

Re: The Shed 'O Pain
 

Sunday September 6, 2015

Stretching, mobility
Held a 20# goblet squat for 2 minutes
Held a 45# OHS for 1 minute
TGUs
3x20#
2x35#
1x45#

Snatches up to 66kg
C&J up to 84kg
150kg total
Need 165 for 2016 pan ams, nationals, and world cup
Need 182 for 2016 world championships
One step at a time.

Did a few easy boulder problems. Fun

Re: The Shed 'O Pain
 

Spent yesterday and today stripping my bouldering wall and setting a few problems. I have two longer warmup problems and 4 moderate problems. One might be mod+.
[URL="https://www.youtube.com/watch?v=_Lz59ODedU4"]https://www.youtube.com/watch?v=_Lz59ODedU4[/URL]
WFS

Re: The Shed 'O Pain
 

Sunday September 6, 2015

PM Session

Walked around three miles in 90F heat stopping occasionally to swing a weighted club. 7 over par...
[url]http://www.mapmyrun.com/view_workout?w=1156172475[/url]

Re: The Shed 'O Pain
 

Warm up:
100 Single Unders
10 Ring Rows
10 Ring Dips
30 second Squat Hold
10 Seated Roll to Candle Stick
10 Push-ups
10 Pull-ups
20 Hollow Rocks
30 second Handstand Hold

A.
Every 2 minutes, for 30 minutes (5 sets of each):
Station 1 – Deadlift x 3 reps 185, 195, 205, 215, 225
Station 2 – Muscle-Ups x Max Reps 6,6,6,6,6
Station 3 – 45 second of Handstand Hold

B.
In teams of two, with partners ALTERNATING movements, complete as many rounds and reps as possible in 10 minutes of:
AirDyne 0.25 mile
30 Kettlebell Swings 53#
15 Ring Dips

Tim AirDyne
JT 30 KBS
Tim 15 ring dips
JT AirDyne
Tim 30 KBS
JT 15 ring dips
Tim AirDyne
JT 30 KBS
Tim 15 ring dips
JT AirDyne
Tim 25 KBS
Times up...
So I ended up doing half a mile on the AirDyne, 30 ring dips, and 55 KBS. Fun to do it with a partner.

2 sets of 1 minute of panda stretch and couch stretch.

Re: The Shed 'O Pain
 

Monday September 7, 2015 (Labour Day)

stretching and mobility, then, two separate sh*t storms...

A.
Every 2 minutes, for 30 minutes (5 sets of each):
Station 1 – Deadlift x 3 reps 185, 195, 205, 215, 225
Station 2 – Ring Rows 5,6,7...
Station 3 – 2 Wall Walks

B.
In teams of two, with partners ALTERNATING movements, complete as many rounds and reps as possible in 10 minutes of:
AirDyne 0.25 mile
30 Kettlebell Swings 53# (Tim), 20# (JT)
15 Ring Dips (green band for JT)

Tim AirDyne
JT 30 KBS
Tim 15 ring dips
JT AirDyne
Tim 30 KBS
JT 15 ring dips
Tim AirDyne
JT 30 KBS
Tim 15 ring dips
JT AirDyne
Tim 25 KBS
Times up...
So I ended up doing half a mile on the AirDyne, 30 ring dips, and 60 KBS. This was a real sh*t storm

Re: The Shed 'O Pain
 

Tuesday September 8, 2015

Swam 500 yards in 12:33