Re: The Shed 'O Pain
 

10 KBS 35, 45, 53#
5 pull ups
5 burpees
shoulder mobilization routine

5 bar muscle ups (singles)

A.
Four sets of:
Good Mornings x 10 reps 75#
Rest 60 seconds
Supine Ring Rows x 12 reps
Rest 60 seconds
Ab Wheel Roll-Out x 15 reps
Rest 60 seconds

B.
For time:
Dumbbell Snatch x 21 reps
Box Jump overs x 21 reps
Dumbbell Snatch x 15 reps
Box Jump overs x 15 reps
Dumbbell Snatch x 9 reps
Box Jump overs x 9 reps
AirDyne 1 mile
10:47

A few legless rope ascents to finish up.

I'm looking forward to jumping on my new problems tomorrow. Hopefully I can make some progress on them.

Re: The Shed 'O Pain
 

Sunday September 20, 2015

Walked an easy mile in the morning, walked another easy mile in the afternoon. Pretty much a rest day.

Re: The Shed 'O Pain
 

Monday September 21, 2015

Walked over to CTown.
Mobility, stretching, warmup

C&J
3x45
3x95
3x125
3x155
2x195 (1 press out, 1 hit)
1x205 (pressed it out, but got it overhead)
It was good to get the 225 clean on Saturday, b/c today I knew I was going to get the 205 clean and thus was able to contemplate jerking it.

Back Squats
3x45
3x95
3x145
3x195
3x205

Did some coaching.
Walked home.

Re: The Shed 'O Pain
 

2 problems
10 push ups
10 reverse wrist curls
5 rounds

Worked on the new problems. After about 6-7 attempts I sent Beth's turquoise problem. The crossover move was the toughest move for me. Next I tried the blue problem. Not sure how the finish is going to go. Finally I worked on Jeff's purple problem. Each individual move isn't too bad but putting it together will be tough. It's very physical and tires you quickly. I fell off the last hold three times (and it's a jug!). Next time. Finger tips are very tender. Fun to work on new problems.
[URL="https://www.youtube.com/watch?v=rBU1EmkQqCQ"]https://www.youtube.com/watch?v=rBU1EmkQqCQ[/URL]
WFS

Re: The Shed 'O Pain
 

Tuesday September 22, 2015

A short walk in the morning.

A short walk in the afternoon.

Some stretching.

Pretty much a rest day. Gonna snatch and deadlift tomorrow....

Re: The Shed 'O Pain
 

10 KBS 35, 45, 53#
5 pull ups 0, 10, 20#
10 thoracic bridges
shoulder band stretches
3 rounds

A.
Every minute, on the minute, for 20 minutes (4 sets of each):
Minute 1 – Deadlift x 6 reps 185, 195, 205, 215#
Minute 2 – Strict DB Press each arm x 6 reps 25, 30, 35, 40#
Minute 3 – Russian Step-Ups x 10 reps on Left Leg
Minute 4 – Russian Step-Ups x 10 reps on Right Leg
Minute 5 – 2 rope ascents 15'

B.
Three rounds for time of:
AirDyne 0.5 miles
20 Kettlebell Swings 53#
10 Goblet Squats 53#
8:57
Pushed hard to break 9 minutes.

1 bar muscle up

Re: The Shed 'O Pain
 

2 problems
15 push ups
10 pronators
5 rounds

Worked on new problems for 45 minutes. Had some good sends.
[URL="https://www.youtube.com/watch?v=_gJWapEH6Kw"]https://www.youtube.com/watch?v=_gJWapEH6Kw[/URL]
WFS

Finished up by completing 8 moderate problems in about 5 minutes. Had a good pump going by the end.

Re: The Shed 'O Pain
 

Wednesday September 23, 2015

Drove down to Rubber City Weightlifting in Akron to work with coach Dan Bell.

Mobility and stretching.

Snatches
3x20kg
3x40kg
3x50kg
2x60kg
1x65kg
1x70kg
1x75kg
1x77kg (post injury PR, only 3kg from all time PR)
5x65kg

Back Squats
3x60kg
3x80kg
3x100kg

Deadlifts
3x80kg (snatch grip)
3x100kg (snatch grip)
3x130kg, cj grip
3x160kg, cj grip

Sat down for a good long time, then drove back to Cleveland.

Re: The Shed 'O Pain
 

Thursday September 24, 2015

Four separate short walks totaling four miles.

An hour working on mobility, quickness, and agility.
Held some planks too.

Re: The Shed 'O Pain
 

10 goblet squats 25, 30, 40#
5 pull ups
10 thoracic bridges
shoulder band stretches
3 rounds

A.
Three sets of:
Strict Pull-Ups x 8 reps
Rest 60 seconds
Bottom’s Up Kettlebell Walk x 100′ each arm (15#-hard for my left arm, easy for the right)
Rest 60 seconds
Turkish Get-Up x 2 reps each arm 53, 61, 72#
Rest 60 seconds

10 goblet squats 25, 30, 40#
5 pull ups
10 thoracic bridges
shoulder band stretches
3 rounds

B.
KBS 53# 20-18-16-14-12-10-8-6-4-2
Muscle Ups 3-3-3-3-3-3-3-3-3-3
14:28

Re: The Shed 'O Pain
 

Friday September 25, 2015

Walked over to CTown
Stretched and mobilized
Clean & Jerk Session
3x45
3x95
3x145
2x165
1x185
1x195
1x205
1x215 (post injury PR)
1x225 (post injury PR)
1x235 (missed the clean)
5x185
did some coaching
Walked home

Re: The Shed 'O Pain
 

Saturday September 26, 2015

Walked 1.1 miles around the farm.
Walked 1.5 miles around the new farm.

30 minutes of stretching, mobility, and planks.

Squats (all done to a 20" box)
OHS
10x11#
3x45#
3x65#
3x85#
3x95#
3x115# (wow)

Front Squats
3x135#
3x155#
3x175#
3x185# (Wow!!)

Back Squats
3x195#
3x205#
3x215#
3x225# (Spectacular)

Re: The Shed 'O Pain
 

Climbed at Hinckley with a big group of climbers. Got on some routes I haven't been on for probably 15 years. Fun day.

Re: The Shed 'O Pain
 

10 goblet squats
5 strict pull ups
5 burpees
shoulder mobilization routine
3 rounds

3 back squats @ 45, 95, & 135

A.
Three sets of:
Back Squat x 6 reps 155, 170, & 185 (4 reps on 185#)
Rest 60 seconds
Supine Ring Rows x 12
Rest 60 seconds
20 Double-Unders
Rest 60 seconds
B.
Two sets for times of:
AirDyne 0.5 mile
40 Push-Ups
20 Pull ups
Rest 4 minutes between sets.
1. 4:28
2. 4:21

Re: The Shed 'O Pain
 

Sunday September 27, 2015

Walked a few miles carrying a bag full of clubs, stopped 38 times to swing them, 2 over.

Snatch Practice
3x20kg
3x40kg
3x50kg
2x55kg
2x60kg
1x65kg
1x70 kg (miss, Apparently snatching the day after squatting is difficult...)
1x70kg (near miss)
5x60kg (even missed one of these)

Tomorrow will be a travel/rest day, Tuesday will be a hotel/globo experience, same on Wednesday, with Thursday being a return travel day after a quick west coast swing.

Re: The Shed 'O Pain
 

2 problems
10 push ups
10 reverse wrist curls
5 rounds

Moon Hangboard Workout (Maximum Finger Strength)
-7 second hang + 30 seconds rest X 6 = 1 set
1. #5 Hold 30# *
2. #4 Hold -20# *
3. Large 2 finger RPTC -15#-* X 2
4. #3 Hold 5#** X 2
5. small campus rung open crimp 0#, 10#** X 2
8 sets altogether

Re: The Shed 'O Pain
 

10 KBS 35, 45, 53#
5 pull ups
10 thoracic bridges
Shoulder Band Stretches
3 rounds

A.
Four sets of:
Barbell Strict Press X 8 reps 65, 75, 85(7), 85(5)
Rest 60 seconds
Single Leg Hip Bridge x 8 reps each leg
Rest 60 seconds
Dumbbell Alternating Reverse Lunges x 10 reps each leg (holding 2 25# DBs).
Rest 60 seconds
B.
Against a 60 second running clock, for a total of five sets, perform as many reps as possible of:
10 Kettlebell Swings 72#
Max Reps of Wallball Shots
Rest 60 seconds between sets.
14, 12, 10, 10, 11 reps
Suckfest!

Couch Stretch.

2 minute plank.

Re: The Shed 'O Pain
 

Monday September 28, 2015
Walked several miles through airports and across campus.

Tuesday September 29, 2015
(Globo-Hotel avoidance plan)
Stretching, mobility, planks, pushups.
Walked three miles.

Wednesday September 30, 2015
(Globo-Hotel avoidance plan)
Stretching, mobility, thoracic bridges, pushups.
Walked three miles.

Re: The Shed 'O Pain
 

15 problems
Worked in 5 X 3 reps TGUs 35, 45, 53, 61, 72#
10 additional problems EMOM

Re: The Shed 'O Pain
 

10 goblet squats
5 pull ups
5 burpees
shoulder band stretches
3 rounds

A.
Four sets of:
Russian Step-Ups x 10 reps each leg
Rest 60 seconds
Supine Ring Rows x 10 reps (legs elevated)
Rest 60 seconds
Ring Dips x 10 reps
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 5 minutes of:
20 Double-Unders
10 Air Squats
5 rounds
Rest 1 minute
Complete as many rounds and reps as possible in 5 minutes of:
10 DB Snatches
10 Box Jumps (20″)
3 rounds
Rest 1 minute
Complete as many rounds and reps as possible in 5 minutes of:
5 Toes to Bar
10 Push-Ups
6 rounds

Re: The Shed 'O Pain
 

Climbed at Hinckley with an awesome group. Excellent conditions. The little crimps felt huge.

Re: The Shed 'O Pain
 

Thursday October 1, 2015
Lots of walking

Friday October 2, 2015
Walked around until I found a crossfit box.
Stretched a little.
Did snatches up to 160# (missed at 165 and 170)
Walked back to the hotel (it was easier to find the hotel...)

Re: The Shed 'O Pain
 

Saturday October 3, 2015

Held a goblet squat for two minutes.
Held an OHS for two minutes.
TGUs
2x15# each arm
2x20# each arm
2x35# each arm

Squats
OHS to 95#
Front squats to 135#
Back squats to 235#

Curls and Presses with dumbells
10x5# each arm
10x10# each arm
10x25# each arm
10x30# each arm

Then a little bouldering.

Re: The Shed 'O Pain
 

Ken and JT visited the Shed today.

3 problems
3 TGUs 35, 45, 53, 61, 72#
5 rounds

A few additional problems and then worked on the Red problem for about 15 minutes. Made some progress.

Re: The Shed 'O Pain
 

Sunday October 4, 2015

Walked 4 miles in perfect fall conditions.
C&J day tomorrow... (cue the Jaws music)

Re: The Shed 'O Pain
 

Monday October 5, 2015

Walked to CTown
Stretching and mobility
C&J
3x45#
3x95#
2x145#
1x 165, 185, 205, 225
Missed the clean twice at 235
1x230
5x185

5 squat cleans at 95#
1 snatch at 95#

Walked home

Re: The Shed 'O Pain
 

10 goblet squats
5 strict pull ups
5 burpees
shoulder mobilization routine
3 rounds

A.
Every 2 minutes, for 32 minutes (4 sets) of:
Station 1 – Double KB Front Squats x 8 reps 35# and 45# kettlebells -Switched bells each round (Challenging)
Station 2 – Strict Pull-Ups x 5 (5, 10, 15, 20#)
Station 3 – Russian Kettlebell Swings x 25 reps 53#
Station 4 –One-arm KB Press x 10 reps 20#

B.

Against an 8-minute running clock, for max reps:
AirDyne 1 mile
Wall Ball Shots 20 lb
55 reps

Re: The Shed 'O Pain
 

Tuesday October 6, 2015

Four separate walks totaling a little over 4 miles.

Stretching/mobility

Snatches
3x45#
5x95#
1x 125, 135, 145, 155

OHS to 95#
FS to 185#
BS to 235#

Tomorrow will be a REST day.

Re: The Shed 'O Pain
 

2 problems
15 push ups
10 reverse wrist curls 45# bar
5 rounds

Sent all but one of my problems. Several goes on some of them. A little warm in the Shed tonight. Worked on two additional problems. One is complete on the steep wall.
[URL="https://www.youtube.com/watch?v=EfZiKZDcGBo"]https://www.youtube.com/watch?v=EfZiKZDcGBo[/URL]
WFS

Re: The Shed 'O Pain
 

10 deadlifts 135, 135, 155#
5 pull ups
10 thoracic bridges
shoulder band stretches
3 rounds

Workout of the Day
A.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Deadlift x 6 reps 185, 205, 225#
Station 2 – Supine Ring Rows x 10 reps
Station 3 – 25 Double-Unders

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Box Jumps
10 Alternating Dumbbell Snatches 40#
10 Burpees
4 rounds + 3 reps

5 bar muscle ups to finish up. Felt good.
[URL="https://www.youtube.com/watch?v=i8Ay5y-3CVA"]https://www.youtube.com/watch?v=i8Ay5y-3CVA[/URL]
WFS

Re: The Shed 'O Pain
 

@Tim, the bar muscle ups looked good.

Wednesday October 7, 2015

"Rest" day, to the extent that moving out of your condo and into your apartment can be called restful....

Re: The Shed 'O Pain
 

2 problems
Strict HSPUs 1-2-3-4-5-4-3-2-1 (25 total) Felt solid.
10 pronators
5 rounds

5 additional problems
Sent all problems except one. Death Star needs crisp conditions.

10 problems EMOM w/5#
Deep forearm pump.

Re: The Shed 'O Pain
 

Thursday October 8, 2015

Walked over to CTown
Stretching and mobility
C&J practice (first day back in Oly shoes)
3x95
3x145
2x165
1x185
1x195
1x205
1x215
1x225 (pressed it out)
1x225 (miss)
5x195

Squat cleans
5x115#

Did some coaching
Walked home

Re: The Shed 'O Pain
 

3 TGUs 35, 45, 53, 61, 72#
5 strict pull-ups 0, 5, 10, 15, 20#

20 kbs 35#
push ups 10-1
10 rounds
11:25
This was supposed to be a 10 minute EMOM. Didn't quite happen. Forearms were the limiting factor. Soon.
The Shed was very pleasant.

Re: The Shed 'O Pain
 

Saturday October 10, 2015

Drove over to Akron to train at Rubber City Weightlifting with Coach Dan Bell. Did my stretching and mobility work.
Snatch Practice (in kilos)
5x20
3x40
2x50
2x60
1x70
2 missed attempts at 75
5x60

C&J Practice (in kilos)
3x60 (1 with a squat clean)
2x70 (1 with a squat clean, which I believe is a squat clean PR)
1x80
1x90
1x100
1x104 (which I think is a post injury PR)
5x90

drove home

Later in the day, walked 2 miles around the farm in perfect fall conditions. Went off the trails a lot, so I probably am going to have raging poison ivy...

Re: The Shed 'O Pain
 

Sunday October 11th, 2015

My wife's 50th birthday!

Walked a mile around the farm.
Deadlifts
5x45
5x135
5x185
5x235
3x305
2x315

Farmer's Carries (actual farmer's carries!)
Carried water in 2 gallon watering cans to water the seeds I planted yesterday.

Hustle up to Cleveland for Sue's birthday brunch.
Then head up to Minnesota for a few days.

Re: The Shed 'O Pain
 

Climbed at Hinckley with many friends. Lisa came along and took pictures and soaked in the beautiful fall weather.

Quick video of me sending a "One Move Wonder" on 5.10 Wall.
[URL="https://www.youtube.com/watch?v=25zgipjatfw"]https://www.youtube.com/watch?v=25zgipjatfw[/URL]
WFS
Cool move.

Re: The Shed 'O Pain
 

Minute 1: Boulder Problem
Minute 2: 10 Goblet Squats 25, 30, 40, 40, 40#
Minute 3: 10 push ups
5 rounds

Minute 1: Boulder Problem
Minute 2: 10 Hip Extensions
Minute 3: 5 Ring Dips
5 rounds

Minute 1: Boulder Problem
Minute 2: 20 Glute Bridges (10 each leg)
Minute 3: 2 Muscle Ups
5 rounds

Minute 1: Boulder Problem
Minute 2: 10 Ab Rollers
Minute 3: 5 HSPUs
5 rounds

1 hour workout

Re: The Shed 'O Pain
 

Monday October 12, 2015
The plane ride to Minnesota was uncomfortable.
Then I slept funny.
So I woke up with a sore hip.
Did some stretching and mobility and then easy presses.

Tuesday October 13, 2015
Woke up and my hip was still sore.
Walked a couple of miles through various airports.
Did some stretching.
The plane ride back to Cleveland was very uncomfortable.

Re: The Shed 'O Pain
 

Wednesday October 14, 2015

Wasn't sure what to expect today. Woke up kind of achy, but it didn't feel like an injury, just the result of a lot of sitting in airplanes and hotels. So, I walked over to CTown, did my mobility and stretching and moved some light weight and felt okay. This was an example of "are you hurt? or are you sore?" It was balancing the risk/reward ratio over the train with pain versus train with injury line.

C&J
3x45#
3x95#
3x145#
3x175#
2x195#
1x215#
1x225# (this might have been a press out)
1x235# (post injury PR) (this was a real humdinger, three white lights anywhere)
2x195

Front Squats
3x45
3x95
3x145
3x175 (post injury PR)

Back Squats
3x225
3x245 (post injury PR)

Walked home, waiting for the other shoe to drop, but happy with the results.
We'll see how everything feels tomorrow.