Re: The Shed 'O Pain
 

20 problems (sent all problems previously climbed)

Hangboard Strength Workout
Using the half crimp grip, 2 finger, and pinch grip perform 4 sets of 10 second hang with 2 minutes rest.
Half Crimp
20#, 25#, 30#, 35#
2 finger
0#-4 sec, 6 sec, 6 sec, 6sec
Pinch
0#, 5#, 10#(8 sec), 10#(10 sec)

Re: The Shed 'O Pain
 

Sunday November 1, 2015
12 days until American Championships

Stretching, mobility, PT walking, held a goblet squat until the KB rusted

TGUs
3x15
3x20
3x35 (which was a typo)
2x45
1x53 (which was extremely heavy)


15 burpees
15 kb swings

intentional sitting (working on posture)

Re: The Shed 'O Pain
 

Monday November 2, 2015
11 days until American Master's Championship

Felt a little worked today, so had an active rest day.
Walked a mile around noon.
Walked a mile in the late afternoon.
Beautiful 60F day here on the north coast.

Going to lift this Tuesday and Friday.
Friday will be the final tuneup before the meet.

Will do some 50% snatches next Monday and 50% CJ next Tuesday
Rest Wednesday
Travel Thursday
lift Friday
travel Saturday

Re: The Shed 'O Pain
 

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

Workout of the Day
A.
Three sets of:
Deadlift x 6 reps 185, 205, 225#
Rest 90 seconds
Ring Dips x 15
Rest 90 seconds
B.
Three rounds for time of:
0.5 mile Air-Dyne
15 Hand-Release Push-ups
25 Kettlebell Swings (28kg)
10:45

5 kipping bar muscle ups + 4 for 4 strict bar muscle ups

Re: The Shed 'O Pain
 

3 problems
3 TGUs 35, 45, 53, 62, 71#
5 rounds

Hangboard Strength Workout
Using the half crimp grip, 2 finger, and pinch grip perform 5 sets of 10 second hang with 2 minutes rest.
Half Crimp
25, 25, 25, 25, 25# (30 next time)
2 finger
0#-5 sec, 6 sec, 6 sec, 10 sec, 6 sec (0# next time)
Pinch
10# - 10 sec, 9 sec, 5 sec, 4 sec, 6 sec (10# next time)

Re: The Shed 'O Pain
 

Tuesday November 3, 2015

Walked over to CTown.
Stretched and mobilized.
Snatched up to 155#
Cleaned and jerked up to 225#
Cleaned 235, missed the jerk.
This would likely be enough to win the AO, but not enough to qualify for the Worlds.

Walked home, taking the roundabout route in the beautiful November twilight, trying to put it all in perspective. Since when would winning the American Championship not be enough? Where did this fixation with Worlds come from? Is it healthy?

Re: The Shed 'O Pain
 

Wednesday November 4, 2011
9 Days until the American Master's Championship
70F on the north coast! If this is global warming, I'm all for it!

Went for three separate walks today.
Totaled about 4 miles.
Lots of time to try to get my head right for the meet, and for life after the meet. My weight has exploded, and that has to be addressed as soon as the meet is over.

Re: The Shed 'O Pain
 

Thursday November 5, 2015
8 Days Until the Championships

Walked over to Ctown in unseasonably warm November weather.
Stretched, mobilized, and visualized for about an hour.
Did some coaching.
Walked home.

My head is in a much better place today.
Last heavy workout is tomorrow, then rest, taper, and compete.

Re: The Shed 'O Pain
 

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

3 back squats @ 45 & 95#

Workout of the Day
A.
Three sets of:
Back Squat x 6 reps 135, 155, 165#
Rest 60 seconds
Single-Leg Hip Bridge x 10 reps each leg
Rest 60 seconds
Single-Arm Trap 3 Raises x 10 reps each arm - 5, 7.5, & 10#
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-Ups
10 Wall Ball Shots
15 Kettlebell Swings 53#
5 rounds even

5 kipping bar muscle ups + 5 strict bar muscle ups.

Felt good to get after it after two days of parent-teacher conferences. I did manage to take a 30 minute walk around the campus.
Heading to Athens to visit Mary for the weekend. Hopefully I will get some hiking in. Maybe even run up a steep hill a few times.

Re: The Shed 'O Pain
 

Friday November 6, 2015
7 days until the championships

Stretched, mobilized.
Snatched up to 75kg with no misses.
C&J up to 100kg with no misses.
Could have gone heavier on both.

Decided on 70 and 95 for openers at the championships.
165 ought to be enough to win, and to qualify for pan ams.
that'll leave 2 snatches and 2 CJ to get the 182 total.