Re: The Shed 'O Pain
 

10 KBS
5 pull ups
5 burpees
3 rounds

Metcon
10 TTB
15 Box Jumps 24"
20 Wall Balls
AMRAP 15 minutes
4 rounds even

Deadlift
2 @ 135, 155, 185, 205, 225, 245, 265, 285, and 1 @ 305#.

C2B Progression
5 C2B pull ups EMOM for 10 minutes. I experimented with some different grips. Standard, reverse, and alternating.

100 Double Unders
1:13 Got to 65 unbroken. Shoulders were tired.

Re: The Shed 'O Pain
 

Thursday May 29, 2014

Heavy jerk practice, taking it from the rack.


Friday May 30, 2014

[url]http://www.coachseye.com/v/C0BD[/url]
Deads to 455, then 10x315 standard grip, then 10x225 snatch grip.

Finished up with 20 jerks at 75# really trying to "punch" up to get low.

My jerk has suffered as I've focused on the snatch.

Re: The Shed 'O Pain
 

Saturday May 31, 2014

Good to see Jeff at the Shed 'o Pain, that ought to be a regular occurrence!

Mobility work.
OHS practice, got a 105# OHS! That's a 40# PR!!!!

Clean and Jerk (with full squat clean)
5x95
5x125
5x145
5x165 (these were starting to feel heavy by the end....)

Pistol practice.
Handstand practice.

Re: The Shed 'O Pain
 

Had JT and Jeff over to the Shed today. Always good to have company.

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

1 problem
10 wall balls
5 rounds

Practiced some gymnastic stuff too and 100 band pull aparts. Shoulder was bothering me a little today.

Re: The Shed 'O Pain
 

Saturday May 31, 24

PM Session

walked three laps around the farm, which was a good thing, until I used it as an excuse to have a little ice cream, which turned into a little more ice cream, which as a bad thing.

Re: The Shed 'O Pain
 

Mobility Work
10 KBS 35, 45, 53#
5 L Pull-Ups
5 Burpees
3 Rounds

Back Squat
3 45#
3 65#
3 95#
1 115#
1 135#
1 155#
1 185#
1 205#
1 225#
1 235# Miss

Metcon
10 rope climbs 15’
20 Back Squats @ 155#
30 HSPU
1 mile Airdyne
16:58

100 Dubs
1:11

5 sets of 3 GHDSU

Re: The Shed 'O Pain
 

Sunday June 1st

Perfect morning conditions in the shed 'o pain!

mobility work

Metcon
100 single unders, 10 double unders, buy-in
3-6-9
Toes to bar (went 18 for 18 with no whiffs! strung together 6!)
burpees
box jumps (12" box)
100 single unders, 10 double unders, cash out

Didn't sit down once during the metcon. While I paused, I didn't stop.

Strength
presses to 125
push presses to 165
l-sits

Skill
rope climb practice

Re: The Shed 'O Pain
 

Sunday June 1st, pm session

walked 3.5 miles stopping occasionally (48 times) to swing a weighted club.
[url]http://www.mapmyrun.com/workout/591555655[/url]

Re: The Shed 'O Pain
 

1 problem
10 pronators each arm
12 push ups (did 25 on the last set)
5 rounds

Pyramid Hangboard Workout
8 sets
Worked in 5 sets of 5 ring dips

Afterwards I tried a kipping bar muscle ups and it kind of hurt my shoulder. I decided to do a few strict ring muscle ups. They felt pretty good so I ended up doing about 20. Next I decided to try a strict bar muscle up. After a couple of attempts I was able to complete two of them. Pleasantly surprised to say the least!
[URL="http://www.youtube.com/watch?v=3-w1thWzlnk&feature=youtube_gdata_player"]http://www.youtube.com/watch?v=3-w1thWzlnk&feature=youtube_gdata_player[/URL]

Re: The Shed 'O Pain
 

Monday June 2, 2014

Mobility work (goblet, pass through, hips, thorax, shoulders)

OHS up to 135# (20# PR over yesterday's 40# PR!)
Front squats up to 255# (10# PR)
Back squats up to 355#

Then, 10x255 backsquat, 10x135 backsquat.

Metcon
50 unbroken box ups onto an 18" box. This was hard.