Re: The Shed 'O Pain
 

@Tim, that's three WODs in one day, you should list them as a.m., lunch, p.m.!!

Wednesday February 11, 2015

The snatch experiment continued. Worked on the "butt-up" (e.g., clean) snatch today with wide (collar-to-collar) grip, outer ring grip, and narrow grip. Narrow grip worked the best. Was doing the starfish-1/4 squat instead of split. Made it to 75kg again but it was awkward.

Then went back and tried regular snatches.
5 for 5 at 40
5 for 5 at 50
3 for 3 at 55
2 for 2 at 60
1 for 1 at 65
1 for 1 at 70
1 for 1 at 72
missed at 75 (but I was exhausted by this point)

I figure I'll mess around with a few more experiments but ultimately return to "regular" snatches....

Re: The Shed 'O Pain
 

2 problems
3 TGUs 35, 45, 53
10 pronators
3 rounds

30 minute pyramid hangboard workout.

Worked in 10 sets of 10 push ups.

Re: The Shed 'O Pain
 

Thursday Feb 12, 2015

Drove to Dayton, Ohio to visit an old friend who is feeling poorly.


Friday Feb13, 2015

Drove home with a heavy heart.

Re: The Shed 'O Pain
 

10 kbs 35, 45, 53#
5 pull ups
5 burpees
shoulder mobilization routine
3 rounds

A few clean and jerks @ 95, 115, & 135#

10 minute EMOM
2 clean and jerks @ 135#

15 minute AMRAP
21 wall balls
0.25 mile AirDyne
9 deadlifts @ 155#
5 rounds + 2 reps

A few toes to bar to finish up.

Re: The Shed 'O Pain
 

Saturday February 14, 2015

In the Shed 'o Pain

A few clean and jerks @ 95, 115, & 135#

10 minute EMOM
assortment of c&J, snatch, and clatches @ 135#

15 minute AMRAP
3 deadlifts @ 155#
5 wall balls
1 burpee

7 rounds

Then some deadlifts up to 400# to finish up.

Re: The Shed 'O Pain
 

Climbed at Vertical Adventures with Kent. Took my lead test and lead 4 routes and then bouldered. A big group from the Cleveland area were there. Fun.

Re: The Shed 'O Pain
 

Sunday February 15, 2015

Walked 1 mile on treadmill increasing incline every .1

Dumbell Presses, Alternating Arms
3x5, 3x10, 3x15, 3x20, 3x25, 3x30, 3x35, 3x40, 3x45, 3x50, 3x55, 3x60
3x65 (there's only the 70s left on the rack!)

Backsquats
3x40, 3x80, 3x120, 3x160, 3x200, 3x240, 3x280
1x300
1x320
1x340
1x360!!!!!

Laid on the floor for quite some time while the earth spun, then showered up.

Re: The Shed 'O Pain
 

10 wall balls
5 pull ups
5 burpees
shoulder mobilization routine
3 rounds

A few thrusters @ 45, 65, & 95.

10 minutes EMOM
3 thrusters @ 95#

5 rounds for time
10 burpees
35 double unders
8:07

10 muscle ups

Re: The Shed 'O Pain
 

Monday February 16, 2015

1 mile farmer's walk, 25# in each hand.

Re: The Shed 'O Pain
 

2 problems
15 push ups
10 pronators
5 rounds

10 campus board laps
Worked in 5 sets of 5 HSPUs.