Re: The Shed 'O Pain
 

Sunday September 28, 2014

OHS
10xpvc
10x11# training bar
10x45# bar
10x75# (these were really hard)

Metcon
10 burpee buy-in (Yay burpees!)
5 rounds of:
3 pullups
5 pushups
7 air squats
10 burpee cash-out (Yay burpees!)

Skill Work
50 single unders
10 alternating single and double unders
40 double unders in a row (then someone turned off the oxygen)

Training for Oly Lifting has made me better at Oly lifting and worse at everything else.

Re: The Shed 'O Pain
 

2 problems
3 TGU's 35, 45, 53, 61, 72#
10 pronators
5 rounds

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

Hangs weren't too bad. Pull ups were hard.

Re: The Shed 'O Pain
 

Monday September 29, 2014

Up at oh dark thirty, long travel day, then a nice walk in the desert.

Re: The Shed 'O Pain
 

5 pull ups
10 push ups
15 air squats
3 rounds

Front Squats
5 45#
5 65#
5 95#
5 115#
5 135#
3 155#
Need to work on these.

14 minute EMOM
Odd Minutes 20 double unders (these went very smoothly)
Even Minutes 2 muscle ups

5 attempts on a strict bar muscle up. None successful.

Re: The Shed 'O Pain
 

2 problems
10 burpees
10 pronators
5 rounds

1 problem
5 HSPU
5 GHDSU
alternating
10 rounds

Re: The Shed 'O Pain
 

Tuesday and Wednesday

Lots of walking and improvised body weight movements.

Finished the first draft of the Topsail Trek. Let the editing commence.

Re: The Shed 'O Pain
 

Wednesday October 1st, 2014
I did a fun WOD today so I wanted to share

Strength:
8x2 shoulder press @80% 1RM (85lb based on 105lb 1RM)

METCON:
10 HSPU
1 rope climb (15ft)
9 HSPU
1 rope climb (15ft)
8 HSPU
1 rope climb (15ft)
7 HSPU
1 rope climb (15ft)
6 HSPU
1 rope climb (15ft)
5 HSPU
1 rope climb (15ft)
4 HSPU
1 rope climb (15ft)
3 HSPU
1 rope climb (15ft)
2 HSPU
1 rope climb (15ft)
1 HSPU
1 rope climb (15ft)

10:43

Re: The Shed 'O Pain
 

Back Squat
3 45
3 65
3 95
3 115
3 135
3 155
3 185
2 205#
Worked in 3 rounds of Shoulder Mobilization Routine.

"Grace"
30 clean and jerks for time.
9:49

Re: The Shed 'O Pain
 

Jeff-That looks like a cool workout. I would have done it tonight, but I did HSPU's last night. Soon. Your time seems really fast. :yikes:

Re: The Shed 'O Pain
 

Thursday
Walking, some body weight stuff, trying to move really fast.


Friday
Long travel day, including a barf-o-rama on approach to Hopkins.
One of the most disgusting things I've witnessed and been a part of.

Going to RCW to lift with Dan Bell tomorrow, then SoP on Sunday.