Re: The Shed 'O Pain
 

Yesterday
5 100 meter sprints on a slight uphill slope.

Today
2 problems
5 pull ups
10 push ups
15 air squats
10 rounds

Worked in 5 sets of 10 pronators and reverse wrist curls.

Re: The Shed 'O Pain
 

10 kbs 35#
5 pull-ups
5 burpees
3 rounds

Bench Press
5 45#
5 65#
5 95#
5 115#
Then...
EMOM for 10 minutes - 2 Bench Presses
135, 135, 140, 140, 145, 145, 150, 150, 155, 155

Outlaw Metcon:
25 kbs 1.5 pood
10 burpees
25 dubs
3 rounds
10:15

Re: The Shed 'O Pain
 

Wednesday October 16, 2013

"Warmup"
run 200, 10 pushups, 10 squat hops, 10 walking lunges,
2 rounds

Push Press
5x45, 5x95, 5x145, 5x195, 5x165

C2B
25 total (all singles)

Metcon
12 minutes AMRAP
12 thrusters, 95# (did these without putting the bar down, I "rested" with it in the racked position)
9 burpee box jumps (12" box)
6 HSPU (45# plate with an abmat on it)
21 dubs (got these unbroken)
1 round, + 21 reps

Am going to USAW coaching tomorrow (Thursday) in Grafton and am going to talk to the coach about entering a USAW Master's Comp.

Re: The Shed 'O Pain
 

Thursday October 17, 2013

USAW practice

one hour of snatch drills and snatches. mommy....
[url]http://www.coachseye.com/auEK[/url]

Am going to enter my first USAW competition, on november 2nd, in Grafton.
Hit the qualifying weights "unofficially" at the box, but upon further review I may have been "pressing out" the snatch. Hope to come close to hitting qualifying weights with no press out at the comp.

Today's WOD posted for the box?
Outlaw Snatch efficiency test (lots of snatching at 90% of 1RM)
Grace

ouch.

Re: The Shed 'O Pain
 

Friday October 18, 213

15 days until first USAW comp.

Outlaw Snatch Efficiency Wod
EMOM for 5 minutes, 2x90% of 1Rm
2 minutes AMRAP 90% of 1Rm
(18 reps total)
[url]http://www.coachseye.com/LoOY[/url]

Grace, Rx (135#), 4:42

Then coached up some people who have rowing in a comp tomorrow.
Got them to slow down but to make every pull count.

Re: The Shed 'O Pain
 

Bouldered at CRG with Jeff and Kent. Good workout and a good time.

Re: The Shed 'O Pain
 

Saturday October 19, 2013

Rest day (if you count driving to Columbus and back in the rain "rest")

Re: The Shed 'O Pain
 

Worked out with JT in the Shed.
Mobility Work
10 wall-balls
5 pull ups
5 burpees
3 rounds
3 OHS @ 45 & 65#

Overhead squat 1-1-1-1-1 reps 95, 105, 115, 125, 135#
Front squat 1-1-1-1-1 reps 145, 155, 165, 175, 185# (miss @ 185#)
Back squat 1-1-1-1-1 reps 185, 195, 205, 215, 215#

Air-dyne
30 seconds work + 30 seconds rest for 20 minutes. Kept it between 6 & 7.

Finished up with 20 bar muscle ups. 1 every 30 seconds for 10 minutes.

Re: The Shed 'O Pain
 

Sunday October 20, 2013

Worked on snatch technique, clean technique, and jerk technique, all with light weights. Got a real burn in the thighs and a full lather sweat. Was really trying to get full hip pop and "hip flip" from the "muscle beach" set up.
[url]http://www.coachseye.com/V1Na[/url]

Watched the de-evolution of Tim on the Air-Dyne....

Re: The Shed 'O Pain
 

Monday October 21, 2013

Stank at everything today.
Must have overdone it yesterday.

4 rounds of AMRAP strict pullups immediately followed by pushups
3-4, 4-5, 4-5, 5-6

15 minutes to find 1RM C&J
215 (and it wouldn't have counted in a comp)
[url]http://www.coachseye.com/2HDU[/url]

I couldn't clean hardly anything today, partly b/c I was trying to "do it right", which I know is the right thing and the long term way to go. But it's frustrating to see your numbers go down when you are trying to do it right. I'll have to flip back to this post when I hit a new PR 3 months from now doing it the right way, but today it's just frustrating.