Re: The Shed 'O Pain
 

2 problems
10 push ups
10 reverse wrist curls
5 rounds

Moon Hangboard Workout (Maximum Finger Strength)
-7 second hang + 30 seconds rest X 6 = 1 set
1. #5 Hold 20# *
2. #4 Hold -30# *
3. Large 2 finger RPTC -30#*
4. #3 Hold 0#-
5. #1 Full Crimp #35*

Re: The Shed 'O Pain
 

10 Goblet Squats 25, 30, 40#
5 strict pull ups 0, 10, 20#
10 thoracic bridges
Shoulder Band Stretches
3 rounds

A.
Four sets of:
3 rope ascents 15'
Rest 60 seconds
Single-Arm Dumbbell Strict Press x 6 reps each arm 25, 30, 35, 40# (40# was a little iffy for my left arm)
Rest 60 seconds
Goblet Squats X 10 reps 72#
Rest 60 seconds

B.
Three rounds for time of:
0.5 mile AirDyne
20 Russian Kettlebell Swings 61#
10 Strict Handstand Push-Ups
11:53

Couch and Panda Stretch

Re: The Shed 'O Pain
 

Wednesday September 9, 2015

Drove to Rubber City Weightlifting in Akron
Spent 30 minutes stretching and getting loose
Snatches up to 67kg (Did 80kg pre-injury at the Arnold in March)
C&J up to 90kg (Did 114 at the Arnold in March)
So the total was 157kg.
Need 165kg to qualify for 2016 Nationals and Pan Ams.
Need 182kg to qualify for 2016 World Championships.
My hip/back/butt don't feel any worse this morning than they did yesterday.
They don't feel any better either.

Thursday will be a nice walk on the beach with Sue.

Re: The Shed 'O Pain
 

2 problems
Muscle Ups 1-2-3-4-5
10 reverse wrist curls
5 rounds

Moon Hangboard Workout (Maximum Finger Strength)
-7 second hang + 30 seconds rest X 6 = 1 set
1. #5 Hold 25# *
2. #4 Hold -25# *
3. Large 2 finger RPTC -25#*
4. #3 Hold 0#*
5. #1 Full Crimp #45* X 2
6 sets altogether

Worked in 4 sets of 3 TGUs each arm. 35, 45, 53, 61#

Re: The Shed 'O Pain
 

Thursday September 10, 2011

Walked for an hour on the beach.

Re: The Shed 'O Pain
 

Friday September 11, 2015

Walked 3.5 miles.

Snatches to 70kg

C&J to 93kg

My cleans are very weak, so are my jerks.
Going to have to work very consistently, smartly, and hard to get 165 total for nationals and pan ams, and 182 for worlds...

Re: The Shed 'O Pain
 

Saturday September 12, 2015

Volunteered 10 hours at the State of Ohio Olympic Lifting Championships.

Tiring (okay exhausting) but very rewarding. Got to see friends and teammates CRUSH IT!!!!

Re: The Shed 'O Pain
 

Had a nice visit with Mary at Ohio University. Took in an exciting football game against Marshall. Got a little workout in when I got home.

10 goblet squats 25, 30, 40#
5 strict pull ups
10 thoracic bridges
Shoulder band stretches
3 rounds

10 rounds of:
5 pull ups
10 push ups
15 air squats
14:28 w/20# vest

Couch and Panda Stretch

Re: The Shed 'O Pain
 

Sunday September 13, 2015

Walked three miles around the farm stopping frequently to look for Wooly Bear Caterpillars and other curiosities for the kids.

Re: The Shed 'O Pain
 

Monday September 14, 2015

Walked over to Ctown CrossFit.
20 minutes of stretching and mobility.
Snatches
3x45
3x95
2x125
4x135
1x145
1x155 (might have done more, but this was getting heavy...)

Back Squats
3x135
3x155
3x175 (ditto)

Walked home.