Re: The Shed 'O Pain
 

3 TGU's 35, 45, 53, 61, 72#
1 Problem
10 Pronators
5 rounds

1 Problem
Various mobility exercises
5 rounds

Only did 10 problems but I felt pretty strong. I even did a harder problem on the steep wall. Elbow pain was manageable. I wore a brace on my elbow for the last problem. It helped.

Re: The Shed 'O Pain
 

Sunday December 8, 2013

8 days since I hurt my back. First day I've been able to walk regularly. And I have only taken Advil today, didn't need any of the THREE strong prescriptions I'd used for the past week. Might try to get in the pool this week for some easy easy easy walking, swimming, and stretching.

Re: The Shed 'O Pain
 

10 KBS 35#
pull-ups 1-2-3-4-5
5 burpees
5 rounds

Deadlift
5 135#
5 155#
5 185#
5 205#
5 225#
5 245#
5 265# Felt heavy

Metcon
Buy in:
1 mile on air-dyne
then...
10 deadlifts @ 155#
10 bar facing burpees
5 rounds
13:45

Afterwards I practiced some gymnastic stuff.

Re: The Shed 'O Pain
 

Tuesday December 10, 2013

The problem with reducing your pain medication is that stuff hurts!

Still mending slowly, with today feeling like a minor setback, but that's just b/c stuff hurts b/c I didn't take as much Advil.

Re: The Shed 'O Pain
 

Mobility Work
10 KBS 35#
10 air squats
5 pull-ups
5 burpees
3 rounds

5 Front Squats 45, 65, 95, & 115#

5X2/4 FS/BS (complete 2 front squats, rerack and immediately complete 4 back squats)
135, 145, 155, 165, 175#

Metcon:
"Fran"
thrusters 65#
pull-ups
21-15-9
7:30
I have no idea how anyone could do this under 3 minutes.

Hang in there JT. I'm pulling for you.

Re: The Shed 'O Pain
 

2 Problems
3 TGUs each side 35, 45, 53, 61, 72#
10 pronators each side
5 rounds

1 problem
20 push ups
10 reverse wrist curls
5 rounds

Re: The Shed 'O Pain
 

Wednesday December 11, 2013

Made it through the day with only three Advil.

"walked" 400 yards (8" steps at 1mph on treadmill holding on to railings with physical therapist watching carefully)

Am going to try for zero Advil on Thursday.

Re: The Shed 'O Pain
 

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

Hang Power Clean
3 45#
3 65#
3 95#
3 115#
3 135#
3 155#
3 175#
Tried a few at 185# 3 misses.

Metcon:
50 double unders
20 toes to bar
10 power clean and jerk 115#
AMRAP 12 minutes
2 rounds + 50 reps

Very cold in the Shed this evening. Hard to get warmed up.

Re: The Shed 'O Pain
 

Mobility Work

1 problem
10 burpees
10 pronators
5 rounds

1 problem
10 kickstand squats ( a movement I saw on tnation)
10 reverse wrist curls
5 rounds

HSPU
Ring Dips
Push-ups
10-9-8-7-6-5-4-3-2-1
14:40

Finished up with 100 band pull aparts.

Re: The Shed 'O Pain
 

Mobility Work
10 KBS 35#
Pull ups 1-2-3-4-5
5 burpees
5 rounds

5 Front Squats
45, 65, 95, 115#

Strength

5X2/4 FS/BS
140, 150, 160, 170, 180#

Conditioning

3 rounds
10 OHS 95#
50 Lateral Hurdle Jumps over the bar
10 C2B Pull-ups
Rest 1:00 after each round.
3:30, 3:25, 4:48 (On the last round I dumped the bar on the OHS 6/4)

Exit Ticket
2 minutes max muscle ups-12
Goal is to work up to 20.