Re: The Shed 'O Pain
 

10 Goblet Squats 25, 30, 40#
5 strict pull ups
5 burpees
Shoulder Mobilization Routine
3 rounds

A.
Four sets of:
Back Squat x 10 reps 95, 115, 135, 155#
Rest 60 seconds
Kettlebell Floor Press X 5 35, 53, 53, 53 KBs
Rest 60 seconds
Turkish Get-Up x 2 reps each arm 53#
Rest 60 seconds

B.
12 min AMRAP
3 Push Press-2 35# KBs
6 Box Jump-Overs
9 Kettlebell Swings 53#
9 rounds

5 min EMOM
1 kipping bar muscle up
20 double unders

Re: The Shed 'O Pain
 

Friday January 22, 2016

A little stretching and mobility.

Greasing the groove on C&J day
5x20kg
5x40kg
5x50kg
5x60kg
2x70kg
1x80kg
1x90kg
1x100kg

Re: The Shed 'O Pain
 

Climbed at Rock Mills with Jeff, Kent, Beth, and many other friends. Sent a lot of good problems. Fun!

Re: The Shed 'O Pain
 

Climbed at Rock Mills with Jeff, Kent, Beth, and many other friends. Sent a lot of good problems. Fun!
[URL="https://www.youtube.com/watch?v=H59tBCEIAUA"]https://www.youtube.com/watch?v=H59tBCEIAUA[/URL] WFS
A fun problem at Rock Mills.

Re: The Shed 'O Pain
 

Saturday January 23, 2016

Drove over to CrossFit Tiffin
Did some coaching
stretched, mobilized
Deadlifts
5x135#
3x225#
3x315#
1x365#
1x415#
1x465#

Re: The Shed 'O Pain
 

Watched JT set a barbell press PR. :highfive:

10 goblet squats 25, 30, 40#
5 strict pull ups
5 burpees
shoulder band exercises
3 rounds

A.
Three sets of:
Kneeling Kettlebell Halos x 5 reps each direction 35#
Rest 60 seconds
Double KB Front Squat x 6 reps 35, 53, 53# KBs
Rest 60 seconds
Dumbbell Renegade Rows x 5 reps 30# DBs
Rest 60 seconds
B.
Three rounds for time of:
25 Push Ups
25 KBS 53#
5:45
C.
1 footless rope climb
30 seconds accumulated L-sit on parallettes
3 sets
Both these movements felt hard.

Re: The Shed 'O Pain
 

Sunday January 24, 2016

Drove over to the SoP.
Stretching and mobility
TGUs up to 35#
Strict Presses up to 180# (PR)
20 minutes of step ups holding a kb

Re: The Shed 'O Pain
 

2 problems
3 TGUs 35, 45, 53, 62, 71#
10 reverse wrist curls
5 rounds

Worked on Brown. No progress. Hard.

10 campus laps on sloper rungs.
[URL="https://www.youtube.com/watch?v=UCkNiRQvWsM"]https://www.youtube.com/watch?v=UCkNiRQvWsM[/URL]
WFS

Re: The Shed 'O Pain
 

Monday January 25, 2016

Stretching and Mobility
Snatch Practice
5x45#
5x95#
2x115#
3x135#
1x145#
1x155#
0 for 2 at 160#

Back Squat
3x45
3x95
3x135
3x185
3x235
3x285
1x335

Tuesday January 26, 2016
Rest Day

Re: The Shed 'O Pain
 

10 goblets squats 25, 30, 40#
5 strict pull ups
5 burpees
Shoulder Mobilization Routine
3 rounds

A.
Four sets of:
Back Squats x 6 reps 115, 135, 155, 175#
Rest 60 seconds
Farmer’s Carry Pinch x 100 Meters 2-35# plate (outside ;))
Rest 60 seconds
Double-Under Practice x 25 reps
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 6 minutes of:
6 Burpees
6 Strict Chin-Ups
6 Wall Ball Shots
4 rounds + 4 reps

5 kipping bar muscle ups