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-   -   The Shed 'O Pain (https://board.crossfit.com/showthread.php?t=55793)

JT Kalnay 10-19-2014 07:34 AM

Re: The Shed 'O Pain
 
@Tim, yeah it looks like some posts have been vaporized

Sunday October 19, 2014

A Dan John Intervention Day

Patterning
Bulgarian Goat Belly Swings for Hinging
Wall Facing Squats for Squatting

2 rounds of:
30 second front plank
30 second right plank
30 second left plank
1 tgu each side
2 kb goblet squats
3 pullups
2 kb goblet squats
1 tgu each side

5 rounds of:
10 kbs, carry kb in one hand to other side of shed, 10 kbs

20 walking lunges
20 overhead walking lunges

then played around on the rings and bar doing a few pullups and a few T2B with no real agenda other than to play around on the monkey bars.

JT Kalnay 10-19-2014 07:35 AM

Re: The Shed 'O Pain
 
@Tim, and my signature reverted back to an old signature instead of the new one. Weird.

Tim Babcock 10-20-2014 03:14 PM

Re: The Shed 'O Pain
 
2 problems
shoulder mobilization routine (3 rounds + 2 rounds of weighted dislocates and skin the cats)
10 pronators
5 rounds

1 problem
10 push ups
10 rounds

JT Kalnay 10-20-2014 04:39 PM

Re: The Shed 'O Pain
 
Monday October 20, 2014

Good extensive warmup

Snatch practice
5x20kg
5x40kg
5x50kg
5x60kg
1x65kg
1x70kg
1x75kg (miss)
1x74kg (hit)

Jerks from the blocks
10x50kg
10x70kg

Jeffrey Fortuna 10-20-2014 06:41 PM

Re: The Shed 'O Pain
 
Monday

Overhead Squat (2-2-2-2-2-2 @ 80% 1RM) 95lbs
Overhead Squat (3-3 @ 80% 1RM) 95lbs

100 Double Unders
21 Front Squats 75lbs
21 S2OH 115/75lbs
100 Double Unders
15 Front Squats 75lbs
15 S2OH 115/75lbs
100 Double Unders
9 Front Squats 75lbs
9 S2OH 75lbs
finished 45 dubs of the third round.

Tuesday
Boulder & Yoga

Wednesday
Split Jerk (2-2-2-2-2-2) 75 lbs
Split Jerk (3-3) 75 lbs

50 Air Squats
40 sit ups
30 box Jumps 24 inch box
20 Kb Swings 35lb KB
10 HSPU
* Rest 1 min then work your way back up

Thursday
Bouldered

Friday
Deadlift (2-2-2-2-2-2) 245lbs
Deadlift (3-3) 245 lbs

DT
5 Rounds for time:
12 Deadlifts, 85lbs
9 Hang Power Cleans, 85lbs
6 Push Jerks, 85lbs

Sunday
Bouldered with Norm

Monday
Overhead Squat (2-2-2-2-2 (at 80% 1RM)) 95lbs
Overhead Squat (3-3-3 (@ 80% 1RM))95lbs

9 Minute AMRAP:
3 Overhead Squats 75lbs
6 Pull-Ups
9 Bar Facing Burpees

JT Kalnay 10-21-2014 12:54 PM

Re: The Shed 'O Pain
 
@Jeff, those are some great workouts. I like the programming at your new box.

Tuesday October 21, 2014

Walked 1.1 miles at 2.0 mph increasing the incline .5% every .1 mile.
Held a goblet squat for 2 minutes.
Walked up 5 flights of stairs.
Yes, I was very sweaty at the end of all this.

C&J practice on the schedule at RCW tomorrow. 11 days until the American Master's Championship in Georgia.

Tim Babcock 10-22-2014 04:05 PM

Re: The Shed 'O Pain
 
2 problems
3 TGU's 35, 45, 53, 61, & 72#
10 pronators
5 rounds

10 minute EMOM
1 boulder problem

Attempted 6 strict bar muscle ups. None successful.

JT Kalnay 10-22-2014 04:54 PM

Re: The Shed 'O Pain
 
Wednesday October 22, 2014

Is it really October 22nd already? That means winter is right around the corner here on the North Coast.

C&J Practice up to 100kg

Then did some "supports" at 120kg.
They felt like I had a fridge and a house on my chest.

Tim Babcock 10-23-2014 03:59 PM

Re: The Shed 'O Pain
 
10 wall balls
5 pull ups
shoulder mobilization routine
3 rounds

2 front squats @ 45, 75, 95, 115, & 135

2 front squats EMOM for 10 minutes-155#

1 minute work/1 minute rest for 10 minutes
30 kbs 35# (150 swings altogether)

100 push ups
5:55

100 dubs
1:38

Finished up with a little mobility work and 2 kipping bar muscle ups (didn't hurt the shoulder).

JT Kalnay 10-24-2014 04:08 PM

Re: The Shed 'O Pain
 
Thursday October 23, 2014

Rest Day (rest is training)


Friday October 24, 2014

Snatch Practice
5x45#
5x75#
5x105#
1x135
1x140
1x145
1x150
1x155 (miss)
1x155 (hit), have been struggling a little with the snatch in the past few weeks, am maxing out around 155 instead of 175.

20 walking lunges with 11# bar overhead

strict press, 10x45#
50 single unders
strict press, 5x75#
50 single unders
strict press, 5x105#
48 unbroken double unders (this made my head spin and I had to sit down for 10 minutes)
strict press, 1x115, 1x120, 1x125, 1x130, 1x135, 1x140

Then walked two miles carrying five weighted clubs, 2 over par from the senior tees


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