Re: The Shed 'O Pain
 

10 KBS 35, 45, 53#
5 strict pull ups 0, 10, 20#
10 thoracic bridges
shoulder band stretches
3 rounds

Workout of the Day
A.
Three sets of:
Goblet Squat x 12 reps 53, 61, 72#
Rest 60 seconds
Single-Arm Kettlebell Row x 10 reps each arm 53, 61, 72#
Rest 60 seconds
Kettlebell Swings x 20 reps 53, 61, 72#
Rest 60 seconds
Push-Ups x 15 reps
Rest 60 seconds
B.
Against a 2-minute running clock, perform the following:
Airdyne 0.25 mile
Max Reps of Air Squats
Rest 2 minutes between sets, and complete a total of four sets.
36, 41, 45, 47
A real thigh burner.

5 kipping bar muscle ups and 1 strict bar muscle up.

Re: The Shed 'O Pain
 

1 problem
10 push ups
5 rounds

1 problem
5 HSPUs
5 rounds

1 problem
1 ring muscle up + 5 dips
5 rounds
[URL="https://www.youtube.com/watch?v=Q3_H2UUxaYA"]https://www.youtube.com/watch?v=Q3_H2UUxaYA[/URL]
WFS

Worked and sent a new problem. Not too hard.

Re: The Shed 'O Pain
 

Tuesday October 27, 2015
18 days until American Master's Championship

Walked 45 minutes with some backwards, sideways, and cross over walking.
Visualized the comp.

Re: The Shed 'O Pain
 

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

5 deadlifts @ 135 & 155#

A.
Four sets of:
Deadlift x 8 reps 185#
Rest 60 seconds
Seesaw DB press X 5 reps each arm 30#
Rest 60 seconds
Strict Pull-Ups x 8 reps
Rest 60 seconds

B.
Three sets for times of:
40 Double-Unders
30 Kettlebell Swings 61#
20 Box Jumps 20"
Rest 3 minutes
1. 3:19
2. 3:04
3. 2:50

5 kipping bar muscle ups and 2 for 2 on strict bar muscles.

Re: The Shed 'O Pain
 

@Tim, looks like you've got your swerve back on for the bar MUs.

Wednesday October 28, 2015
16 days from American Championships

Drove to Akron to train with coach Dan Bell at Rubber City Weightlifting
Stretched, mobilized, warmed-up
Snatches to 78kg
C&J to 105kg
Squatted 3x60k, 3x80kg, 3x110kg

If I can repeat a 183kg total on 11-13, I will (a) win the title and (b) qualify for the World Championships. 16 days to go...

Re: The Shed 'O Pain
 

2 problems
3 TGUs 35, 45, 53, 61, 72#
5 rounds

1 problem
push ups 10-12-14-16-18
5 rounds

5 additional problems

Re: The Shed 'O Pain
 

Thursday October 29, 2015
15 days until the American Master's Championship

Walked over to CTown CrossFit (about .8 of a mile)
mixing in some backwards, sideways, and crossover walking.
stretching
mobility
agility
visualizing
walked back.

Tomorrow is another lifting workout.

Re: The Shed 'O Pain
 

Friday October 30, 2015
14 days until Championships

Stretched, mobilized

Using meet timings:

snatches to 170#, missed twice at 175#
(one was really really close, one wasn't...)

C&J to 230#, missed the clean at 235 and 240
So, once again, this would have won the meet and met the World Qualifying Standard.

Two more squat workouts, four more lifting workouts, then 6 days of tapering, then game day.

Re: The Shed 'O Pain
 

10 goblet squats
5 strict pull ups
10 thoracic bridges
shoulder band stretches
3 rounds

4 sets
Double kb front squat X 5 reps 35/45, 45/35, 45/53, 53/45
60 seconds rest
10 back extensions 0, 10, 20, 35#
60 seconds rest
Waiters walk around building (2 rounds each with 45 and 53#)
60 seconds rest

3 sets of:
60 seconds of Kettlebell Swings 35, 35, 35
60 seconds of Rest
60 seconds of Push-Ups 38, 38, 36
60 seconds of Rest
60 seconds of Box Jump Overs 15, 17, 18
60 seconds of Rest
60 seconds of Burpees 17, 17, 16
60 seconds of Rest
60 seconds of Ab-Mat Sit-Ups 28, 31, 34
60 seconds of Rest

5 kipping bar muscle ups + 3 for 3 on strict bar muscle ups.
By being more patient during the transition of the muscle up I am able to more consistently rep them out. By engaging the core more intensely I am shortening the lever and the body can rotate over the bar to get on top of it. This was explained to me by JT after he watched me do a couple of reps. Insightful.

Re: The Shed 'O Pain
 

Saturday October 31, 2015
13 days until the American Championships

Stretching, mobility, PT walking

Squats
OHS to 95#
Front squats (with squat clean) to 165#
Back squats (in the squat rack) to 235#

Presses to 155#

Going to walk a couple of laps around the farm this afternoon.