Re: The Shed 'O Pain
 

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

5 additional problems
Worked on a new problem.

The more TGUs I did the better my shoulder felt. Strong Medicine.

Re: The Shed 'O Pain
 

@Tim, yes TGUs are what's for Sunday Brunch!

Friday November 20, 2015

Walked over to CTown on a very brisk and windy fall day.
Rowed 1k in 4:57 (had to sprint at the end to get under 5)
Stretched, mobilized, PT walking (this takes 20 minutes)

Squat snatches
8x45#, 2x65#

Squat C&J
8x45#, 2x65# (working on keeping the bar more in my hands)

OHS
3x45#, 3x65#

FS
3x65#, 3x85#

BS
6x85#

Walked home in a fall day made even more brisk b/c I was sweaty.

"IF you sweat, you die," Warrant Officer Doucette during cold weather training, 1980.

Re: The Shed 'O Pain
 

2 problems
10 push ups
10 reverse wrist curls
10 face pulls
5 rounds

1 campus board lap
15 second L-sit (I thought an earthquake was occurring but realized it was just me shaking.)
30 second goblet squat hold
10 rounds

5 additional problems

Good session today. Felt strong.

Re: The Shed 'O Pain
 

Saturday November 21, 2015

JV Girls basketball.

Several hours with the chain saw, backhoe, and dozer clearing a lane to the tillable acres in the back. I can't lift my arms...

Re: The Shed 'O Pain
 

10 goblet squats
5 strict pull ups
5 burpees
10 glute bridges
shoulder mobilization routine
3 rounds

4 sets
Front Squats X 6 reps @ 115#
60 seconds
25 Double Unders
60 seconds
5 strict pulls w/20#
60 seconds

3 rounds for time:
0.5 mile airdyne
10 clean & jerks w/2 35# kettlebells
8:52
A bit of a gasser.

5 kipping bar muscle ups + 5 strict bar muscle ups

Re: The Shed 'O Pain
 

Sunday November 22, 2015

stretching, mobility, TGUs

4 sets
Front Squats X 6 reps @ 115#
60 seconds
25 Single Unders
60 seconds
5 jumping pullups
60 seconds

death by kettlebell, 20#, 12 rounds


PM Session
2 hours clearing brush for new walking trails on the new land

Re: The Shed 'O Pain
 

Monday November 23, 2015

Walked over to CTown on a very brisk late fall day.
There is snow on the ground here on the north coast.

Stretched

Squat Snatches
9x65#
1x85#

Squat C&J
10x85#

Walked home, and it was colder b/c I was sweaty.

Re: The Shed 'O Pain
 

2 problems
10 reverse wrist curls
15 push ups
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 35#
10, 10, 10, 10, 8 sec.
2 finger 0#
10, 10, 7, 8, 10 sec.
Pinch 0#
5, 7, 8, 5, 8 sec.

Worked in:
5 sets of 15 hip extensions
5 sets of 30 seconds goblet squat holds
5 sets of 30 seconds couch stretch each leg
5 sets of roll out bottom of feet and 30 seconds kneeling pose hold.

Re: The Shed 'O Pain
 

Tuesday November 24, 2015

Drove down to Rubber City Weightlifting to train with Coach Dan Bell and Mike Walker on a spectacular sunny late fall day.

Stretched

Work on squat snatches up to 40kg.

Worked on squat cleans up to 80kg.

Drove home.

Re: The Shed 'O Pain
 

2 problems
10 face pulls
10 reverse wrist curls
Kettlebell Double Turkish Get Up X 2 10, 15, 20, 25#
5 rounds

Worked on a new problem for 20 minutes. Hard.