Re: The Shed 'O Pain
 

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

A.
Four sets of:
Back Squat x 6 reps 95, 115, 135, 155#
Rest 20 seconds
Kettlebell Swings x 15 reps 53#
Rest 60 seconds
Pull-Ups x 8 reps
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 6 minutes of:
3 Double KB Clean & Jerk 35#
3 Burpees
6 KB Clean & Jerk
6 Burpees
9 KB Clean & Jerk
9 Burpees
12 KB Clean & Jerk
12 Burpees...
Got through the round of 9 + 8 additional reps

5 kipping bar muscle ups + 1 strict bar muscle up

Re: The Shed 'O Pain
 

Sunday January 18, 2016

Stretching, mobility
TGUs up to 35#
Death by Kettlebell for 20 minutes
Started with 20#, switched to 15# at 16 minutes.
Lots of good easy movement to recover from yesterday and get ready for tomorrow.

Re: The Shed 'O Pain
 

2 problems
10 push ups
10 reverse wrist curls
5 second hang on 2-finger pocket
5 rounds

Worked on new brown problem. Came pretty close to sending. Powerful crimps on steep wall.

Campus Board
6 laps on Metolius Rungs
8 laps on Sloper Rungs

Re: The Shed 'O Pain
 

Monday January 18, 2016

1/2 of my stretching, mobility
C&J Technique and Volume Practice (no misses, nothing super heavy)
5x20kg
5x95#
3x125#
3x155#
3x185#
1x215#
1x225#

Back Squats
3x20kg
3x95#
3x155#
3x215#
3x265#
3x300#

The other half of my stretching and mobility.

Did a little coaching.

Re: The Shed 'O Pain
 

Tuesday January 19, 2016

Rest Day. (including a nap)

Re: The Shed 'O Pain
 

Warm Up
10 Kettlebell Wall-Ball Shots 35#
5 strict pull ups
5 burpees
shoulder mobilization routine
3 rounds

A.
Three sets of:
Deadlift x 6 reps 185, 205, 225#
Rest 60 seconds
TGUs X 2 reps each arm 35, 53, 71#
Rest 60 seconds
Dumbbell Bench Press x 10 reps 25, 30, 40#
Rest 60 seconds

B.
Every minute, on the minute, for 15 minutes:
Minute 1 – 15 Kettlebell Swings 53#
Minute 2 – Double Unders X 25 reps
Minute 3 – 15 Push-Ups

C.
Every minute, on the minute, for 6 minutes:
Minute 1 – Lean Away Pull-Ups x 3 reps (had to look this one up)
Minute 2 – Bottom’s Up Kettlebell Press X 5 each arm 10, 15, 20#

5 strict ring muscle ups

Re: The Shed 'O Pain
 

Wednesday January 20, 2016

44 days until the record attempt at the Arnold
86 days until the World Cup in Tokyo

Rowed 1k to warm up.
Did 1/2 my mobility and stretching.
Snatch Practice
5x45#
5x95#
5x125#
3x155#
6x 175# (missed all six, was getting increasingly frustrated, could've ruined years of training if I'd got all the way frustrated and kept going, finally cooled off)
1x155# (always finish on a make0

Back Squats
3x45#
3x95#
3x145#
3x195# (I started to feel like I was punishing myself for missing 175# repeatedly on the snatch. I lost perspective that 175# is my PR and I've only done it once so it's okay to miss it six times)
3x245# (still felt like I was flogging myself for the misses, I don't normally feel that way)
3x295# (started to feel stupid)
1x345# (I knew this was a bad idea but I did it anyway)
loaded 400 on the bar (well above my PR)
stared at it, regained control, unloaded the bar, sat and thought.

Did the other half of my stretching and mobility and came home.
Tomorrow is another day...

Re: The Shed 'O Pain
 

Wednesday January 20, 2016

44 days until the record attempt at the Arnold
86 days until the World Cup in Tokyo

Rowed 1k to warm up.
Did 1/2 my mobility and stretching.
Snatch Practice
5x45#
5x95#
5x125#
3x155#
6x 175# (missed all six, was getting increasingly frustrated, could've ruined years of training if I'd got all the way frustrated and kept going, finally cooled off)
1x155# (always finish on a make0

Back Squats
3x45#
3x95#
3x145#
3x195# (I started to feel like I was punishing myself for missing 175# repeatedly on the snatch. I lost perspective that 175# is my PR and I've only done it once so it's okay to miss it six times)
3x245# (still felt like I was flogging myself for the misses, I don't normally feel that way)
3x295# (started to feel stupid)
1x345# (I knew this was a bad idea but I did it anyway)
loaded 400 on the bar (well above my PR)
stared at it, regained control, unloaded the bar, sat and thought.

Did the other half of my stretching and mobility and came home.
Tomorrow is another day...

Re: The Shed 'O Pain
 

2 problems
5 HSPUs
10 reverse wrist curls
5 second 2 finger hang
5 rounds

Fingerboard Pyramid Training
open crimp 45# (50# next time)
3 finger 20# (20# next time)
Small Edge/Full Crimp -30# (-30# next time)
2 finger pocket -20# (-20# next time)
Sloper 30# (30# next time)
2 sets each grip

Did some mobility work between sets.

Re: The Shed 'O Pain
 

Thursday January 21, 2016

1 full month with no Diet Coke, all the headaches are gone and everything tastes different.

Had the grumpus all day, likely because it was the 6th day in a row where the UV index was -1 or lower all day here in Cleveland. Can't wait for the upcoming trip to Florida

Rowed 5k in 30:28
Walked forward, backward
shuffled left, right
karaoke left, right
stretching, mobility

Concerning yesterday's 0 for 6 at 175#....
Once upon a time I lifted b/c I liked lifting. I liked feeling strong and fast. I liked being good at something. It was fun to go to the meets and swap stories with the other guys and share a good hard effort. Then a little while ago I started caring about breaking the Ohio record for my age/weight. That changed everything. I used to lift some weight, and if it felt light I put more on and if felt heavy I took some off. Some days I never actually wrote down what weight I was doing, I just did 20 or 30 reps by feel and left knowing I'd done my best. That stupid record changed it. So, there's 43 days until the Arnold, where I am going to attempt to break the record. I've decided that if I get it I get it and if I don't I don't. I'm not going to let the record define me anymore. Chasing numbers is an unhealthy thing for me.