Re: The Shed 'O Pain
 

2 problems
10 reverse wrist curls
10 hip extensions
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# (40# next time)
10, 10, 10, 10, 10 sec.
2 finger 0#
6, 8, 8, 7, 8 sec.
Pinch 0#
10, 10, 10, 10, 10 sec. (5# next time)

Worked in 5 sets of 30 seconds goblet squat hold, couch stretch each leg, and 5 kb presses at 20#.

Re: The Shed 'O Pain
 

Tuesday December 1, 2015

Walked 1 mile as fast as I could, including all out up the big hill. This got me winded, and that's a good thing.

Rowed 1k in 8:05 to warm up.
Rested 1 minute
Rowed 1k in 4:26, this also got me winded.

Stretched and mobilized

OHS
3x45
3x95
3x105
3x115 (missed the third one)
3x135 (missed all three)
4x145 (missed all four)

Front Squats
3x145
3x175
3x195
2x205
1x215
1x225
1x235
1x245
1x255 (then I stopped, b/c my thighs were alternating between jello and concrete. they had subsequently settled on concrete. tomorrow ought to be "fun")

Re: The Shed 'O Pain
 

Wednesday December 2, 2015

AM
Went for a 1 mile walk, alternating walking forwards, backwards, shuffling left, shuffling right, karaoke left, karaoke right. This was a challenge after yesterday's squat-mageddon.

PM
Drove to Ctown
Stretched, a lot...

Presses from the blocks
3x45
3x65
3x85
3x105
3x125
3x145
1x165

Jerks from the blocks
2x165
3x185
2x195
2x205
2x215
1x225
1x235 (miss)
1x245
1x255 (miss)
1x265 (miss, but man o man was it close)

Walked home in the rain
When I got home I realized I'd driven to CTown.
Stomped back to CTown in the rain.
Drove home.

One of the serious challenges of being a master's athlete is remembering where you left the car...

Re: The Shed 'O Pain
 

JT-That's too funny.

10 goblet squats
5 pull ups
5 burpees
shoulder band stretches
3 rounds

A.
Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 – Romanian Deadlift x 8 reps 135, 145, 155, 165, 175#
Station 2 – Ring Dips x 10 reps
B.
Every four minutes complete:
20 Russian Kettlebell Swings
Air-Dyne 0.5 miles
Four rounds-2:17, 2:17, 2:12, 2:07
C.
Three sets of:
Supine Ring Row x 10 reps
Rest 30 seconds
Hollow Holds x 60 seconds (had to take short breaks to continue)
Rest 30 seconds

5 kipping bar muscle ups

Re: The Shed 'O Pain
 

Thursday December 3, 2015

Rest day, just some random walking around on a cold, grey, December day in Cleveland.

Re: The Shed 'O Pain
 

2 problems
TGUs 5-4-3-2-1/35, 45, 53, 62, 71#
5 rounds

1 additional TGU @ 81# each arm.
[URL="https://www.youtube.com/watch?v=mPTaPbL1edw"]https://www.youtube.com/watch?v=mPTaPbL1edw[/URL]
WFS

5 additional problems

Good session tonight.

Re: The Shed 'O Pain
 

@Tim, I wondered how you got the extra pounds, thought there might be duct tape involved...

Friday December 4, 2015
Three weeks until Christmas
Three months until the Arnold, where I intend to break the Ohio snatch record.

Stretching, mobility, new ankle and hip stretches (ouch)
Squat snatches
3 for 15 at 40kg (really didn't have it)
1 for 3 at 50kg

Split snatches
2 for 2 at 50kg
2 for 2 at 60kg
1 for 1 at 65kg
1 for 1 at 70kg
1 for 1 at 75kg
0 for 1 at 79kg (which is the Ohio record)

Squat clean and jerks
3 for 3 at 60kg
2 for 2 at 70kg
1 for 1 at 80kg

Power clean and jerk
1 for 1 at 90kg
1 for 1 at 100kg

Not too bad for first heavy day since the meet

Re: The Shed 'O Pain
 

@Tim, I wondered how you got the extra pounds, thought there might be duct tape involved...

Friday December 4, 2015
Three weeks until Christmas
Three months until the Arnold, where I intend to break the Ohio snatch record.

Stretching, mobility, new ankle and hip stretches (ouch)
Squat snatches
3 for 15 at 40kg (really didn't have it)
1 for 3 at 50kg

Split snatches
2 for 2 at 50kg
2 for 2 at 60kg
1 for 1 at 65kg
1 for 1 at 70kg
1 for 1 at 75kg
0 for 1 at 79kg (which is the Ohio record)

Squat clean and jerks
3 for 3 at 60kg
2 for 2 at 70kg
1 for 1 at 80kg

Power clean and jerk
1 for 1 at 90kg
1 for 1 at 100kg

Not too bad for first heavy day since the meet

Re: The Shed 'O Pain
 

1 problem
10 push ups
1 problem
10 kettlebell swings 35, 45, 53, 62, 71#
5 rounds

2 problems
5 HSPUs
5 rounds

2 additional problems

I was able to send each of my established problems twice. First time.

Re: The Shed 'O Pain
 

Saturday December 5, 2015

Stretching, mobility, holding goblet and OHS

TGUs
2x20 each side
2x35 each side
1x45 each side
1x53 each side (Tim's 83 pounders yesterday got me fired up)

Death by Kettlebell
20 rounds, 20#
Congratulations! You have won the right to insert the 35# KB into your routine!