Re: The Shed 'O Pain
 

Tuesday December 23, 2014

Mobility Work
Rowed 5k in 25:04
Mobility Work
Overhead lunges

Re: The Shed 'O Pain
 

18 boulder problems
Worked in 5 sets of TGUs @ 35, 45, 53, 61, & 72# and 5 sets of 10 pronators.
Worked on a new problem for 15 minutes.

Re: The Shed 'O Pain
 

Wednesday December 24, 2014, Christmas Eve

C&J Practice
Mobility, stretching, warmups

40kg x 3
50kg x 3
60kg x 2
70kg x 2
80kg x 2
90kg x 1
100kg x 1
105kg x 1
110kg x 1 (Yes!, my 4 heaviest lifts ever are 110, 112 (twice), and 113 (once))
114kg x 1 (miss, PR attempt)
80kg x 5

Then did jerk supports up to 120kg.
120kg overhead is really really really heavy

Re: The Shed 'O Pain
 

Merry Christmas friends!

Mobility Work
20 wall balls
5 pull ups
5 burpees
Shoulder Mobilization Routine
3 rounds

2 Fronts Squats @ 45, 65, 95, 115, @ 135#
6 sets of 2 Front Squats @ 155#
Week 4, Day 2

10 KBS 35 & 45#
5 pull ups
25 Dubs
2 rounds

21 KBS 53#
12 pull ups
100 Dubs
1st Round: 3:59
6 minute rest
2nd Round 3:44

A few ring muscle ups.

Re: The Shed 'O Pain
 

Thursday December 25, 2014

Merry Christmas one and all.

Walked one mile around the farm, slowly, in my boots, b/c it was muddy.

Re: The Shed 'O Pain
 

Mobility Work
10 KBS 35, 45, 53#
5 pull ups
5 burpees
3 rounds

A few power cleans @ 95#

21-18-15-12-9-6-3 reps for time of:
95-lb. power cleans
Sit-ups
Back extensions
14:39 (Happy with that time.)

10 minute EMOM
Odd 20 Dubs
Even 5 HSPUs

Re: The Shed 'O Pain
 

Friday December 26, 2014

TGUs to 45#
Deadlifts to 465#
10x365# deadlift

Going to go for a walk in the warm sunshine this afternoon.

Re: The Shed 'O Pain
 

Saturday December 27, 2014

Warmup, Mobility, Stretching

EMOM for 100 minutes
1 snatch (increasing weight from 31# up to 125#)
10 single unders

Afterwards, presses from the new rack (Thanks Tim!)

Re: The Shed 'O Pain
 

Bouldered at CRG with Norm. Had a good time and sent some good problems. I have some unfinished business though.

Re: The Shed 'O Pain
 

Mobility Work
10 Wall Balls
5 pull ups
5 burpees
Shoulder Mobilization Routine
3 rounds

2 front squats @ 45, 65, 95, 115, 135, & 155#.

4 sets of 4 Front Squats @ 175# (Tough!)
Week 4, Day 3

20 dubs
10 kbs 53#
10 push ups
10 rounds
18:12