Re: The Shed 'O Pain
 

Friday December 12, 2014

Was moving surprisingly well today after yesterday's slog...

Rowed 1k to warmup
Did mobility work on shoulders, hips, and back

Snatch Practice up to 160#.
Was really happy to hit 160 (73kg) today.

Re: The Shed 'O Pain
 

Agile 8

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

2 front squats @ 45, 65, 95, 115, & 135

6 set of 5 front squats @ 155#
Week 2, Day 3
JT joined me for the front squats today. Nice to have company doing them.

3 sets 80% 90% 100% effort:
0.5 mile Air-Dyne
15 burpees
15 CTB chin ups
15 PC and jerk 95#
50 DU
Rest 4 min between sets
10:19, 9:22, 8:19
I enjoyed this met con. Much easier mentally breaking them up into three sets. Also allows you to maintain some intensity. Also got some good coaching from JT.

Re: The Shed 'O Pain
 

Saturday December 13, 2014

Tim made me do front squats today. I hate him.

Warmup and then 6 sets of 5 reps at 155#.

Did I mention I hate him?

Then I did 20 minutes of step ups onto a 12" box holding a 5# kettlebell in one hand, alternating every minute. This was really hard b/c someone made me do 6x5@155# front squats today.

Re: The Shed 'O Pain
 

Sunday December 14, 2014

Heading for the sun tomorrow, but this morning was spent toiling in the Shed 'o Pain.

Mobility work (goblet squat, pass throughs, hips)

TGUs up to 45# (TGUs make BTUs) (was really happy to hit the 45# TGU!)
This is a money movement for me and I feel better every time I get down on the ground and roll around like that.

OHS up to 95# (could have gone heavier but that wasn't today's agenda)

A simulated C&J competition
lots of empty bar movements, trying to groove the path and feel the path
3x95
2x135
1x185
1x205
1x225
1x235
I was pretty happy to hit 235, it's my new Shed PR (and only 10 pounds short of my all time PR).

Re: The Shed 'O Pain
 

2 problems
TGUs 5-35#/4-45#/3-53#/2-61#/1-72#
10 pronators
5 rounds

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-small 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

HSPUs
ring dips
push ups
1-2-3-4-5-6-7
Didn't time it, just wanted to do some gymnastic pushing.

Watched JT clean and jerk 235#. Impressive.

Re: The Shed 'O Pain
 

Monday December 16, 2014

Walked through CLE airport

Walked through Tampa airport

Walked on Sand Key for an hour

Re: The Shed 'O Pain
 

Tuesday December 17, 2014

rounds of presses and pull downs:

Strict single arm dumbbell presses, alternating arms
10-10-...10-5
5, 10, 15, 20, 15, 20, 25, 30, 35, 40, 45, 50

10 Pull downs, adding 1 plate per round

Afterwards
KB swings
10x15
10x20
10x25

Then went for a short walk on the boardwalk on the bay.

Re: The Shed 'O Pain
 

Mobility Work
20 wall balls
5 pull ups
5 burpees
shoulder mobilization routine
3 rounds

2 front squats @ 45, 65, 95, 115, & 135#.

6 set of 2 front squats @ 155#
Week 3, Day 1

10 minute EMOM
odd minutes
3 clean and jerks @ 135#
even minutes
7 pull ups

"Annie"
50-40-30-20-10
Double Unders
Abmat Situps
7:18

Re: The Shed 'O Pain
 

Wednesday December 17, 2014

Paddled a sea kayak in the warm Gulf of Mexico for a little less than an hour.

Discovered several little muscles that don't get used much.

As the afternoon goes on, more and more of those muscles are revealing themselves.

Beautiful sunshine and calm water, not a bad way to spend an hour.

Re: The Shed 'O Pain
 

It's cold and gloomy in Ohio.:brrr:

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

A few muscle ups, HSPUs, and kettlebell swings @ 72#.

"Nate"
20 minute AMRAP
2 muscle ups
4 HSPUs
8 KBS @ 72#
11 rounds
Kept my effort at 85%.