Re: The Shed 'O Pain
 

Sunday March 8, 2015

A.M.
Mobility and body work, some TGUs, some goblet and OHS, some KB swings, some GHD, lots of rolling around and lacrosse ball work.

Afternoon
One hour on the court coaching basketball.
Teenagers are really really fast and have lots of energy...

Re: The Shed 'O Pain
 

Monday March 9, 2015

REST DAY (if you count falling asleep at your desk twice in one day and having a nap as "rest")

Re: The Shed 'O Pain
 

Wall Balls 10, 15, 20
5 pull ups 0, 5, 10#
5 burpees
Shoulder Mobilization Routine
3 rounds

A few thrusters @ 45, 65, & 95#

10 minute EMOM
5 thrusters @ 95#
Tough!

"Elizabeth"
21-15-9
power cleans @ 115#
ring dips
9:30

5 minute EMOM
30 double unders + 5 burpees
Tough! I was thinking 10 minutes. I barely made it 5.

Ran a half mile with Mary for a cool down.

Re: The Shed 'O Pain
 

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

5 ring muscle ups

Hangboard Workout
10 seconds work + 10 sec rest alternating between sloper and full crimp. Made it to 4 minutes.

Re: The Shed 'O Pain
 

Tuesday March 10, 2015

Walked 1.5 miles

Coached basketball for an hour.
Who knew that showing kids how to pass a basketball, how to shoot a basketball, and how to shuffle and run was so exhausting!!!

Am going to lift something overhead for the first time since the Arnold today.

Re: The Shed 'O Pain
 

10 KBS 35, 45, 53#
5 pull ups 0, 5, 10#
5 burpees
Shoulder Mobilization Routine
3 rounds

3 strict presses @ 45, 65, 95, 105, & 115#
3 push presses @ 125, 135, & 145#
1 jerk @ 155 & 165#

20 wall balls
30 dubs
3 muscle ups
5 rounds
15:43

Re: The Shed 'O Pain
 

1 problem
10 back extensions 0, 10, 15, 20, 25#
10 reverse wrist curls
5 rounds

1 problem
10 push ups
5 rounds

1 problem
3 strict pull ups 0, 10, 20, 30, 40#
5 rounds

Hangboard Workout
10 seconds work + 10 sec rest alternating between sloper and full crimp. Made it to 5 minutes.

Ran a half mile with Mary.

Re: The Shed 'O Pain
 

Wednesday March 11, 2015

Back on the bar!
stretching and mobility
snatch practice at Rubber City Weighlifting under the scrutiny of Coach Dan Bell.

empty bar drills
20 for 20 at 40kg (the first 3-4 were near misses b/c my body is only starting to move again after the Arnold)

Thursday March 12, 2015

Stretching and mobility
C&J practice at The Bar CrossFit under the scrutiny of Coach Mark Hansbrough (Dan's friend and colleague)
empty bar drills
25 for 25 at weights ranging from 65 pounds to 135 pounds
It felt good to get moving again.

Then, coached basketball for 1.5 hours. Who knew that just standing on your feet for an hour and a half throwing passes and teaching kids fundamentals was so hard!

Re: The Shed 'O Pain
 

Friday March 13, 2015

Rock climbing at Kendall Cliffs

Managed to haul my enormous bulk up three routes. My fingers are sore! A rock climbing route takes WAY LONGER than an Olympic lift... Might have to start using the hang board in the Shed.

Re: The Shed 'O Pain
 

Saturday March 14, 2015

Stretching and mobility,
Snatch practice
10 for 10 at 95#
5 for 5 at 115#
5 for 5 at 125#

Watched Tim bust out 314.99999 reps on 15.3

Later, did presses in the barn