Re: The Shed 'O Pain
 

Mobility Work
10 Wall Balls
5 pull ups
5 burpees
3 rounds

3 HBBS
45, 65, 95, 115, 135, 155#

Back Squat (5,3,1)
5 @ 75% 170#
3 @ 85% 190#
1 @ 95% 215#

SNATCH COMPLEX (10×1)
Snatch Grip Deadlift, Squat Snatch, Overhead Squat 95#
new set every 90 seconds

Metcon:
For Time
Rope climb
5-4-3-2-1
Hang power clean 135#
10-8-6-4-2
Box Jump 24"
15-12-9-6-3
15:42

A little double under practice to finish up.

Re: The Shed 'O Pain
 

@Tim, there was some hard work being done in the SoP today!

July 8, 2014

got my new oly shoes, the heel are really high.

did mobility work

snatch practice to 165# (got 155, missed at 165)
really wasn't feeling it today on the snatch

front squats to 260 (a new PR)

need to get the front squat to 300+ if I ever want to C&J 300...

Re: The Shed 'O Pain
 

Wednesday July 9, 2014

"Rest" Day
(excrutiating back pain followed by even more excrutiating visit to ChiroQuack, but my back is back in alignment, will rest tomorrow and try some light swimming on Friday. I slipped in the shower Tuesday after lifting).

Re: The Shed 'O Pain
 

2 problems
Shoulder Mobilization Routine
10 pronators each arm
5 rounds

Hangboard Workout
Hang 10 seconds on, 5 seconds off, for 6 repetitions (total time of 60 seconds hanging).
6 sets with 2 minutes rest in between.
Sloper, Large edge-half crimp, 2 finger pocket, Full crimp, Pinch, 3 finger pocket

Worked in 5 sets of 15 push ups and 5 ab wheels.

Re: The Shed 'O Pain
 

Thursday July 10, 2014

Complete rest.

Alternated a half hour at my desk with ten minutes lying down stretching.
My back is getting better, but needs a few more days off...

Re: The Shed 'O Pain
 

Mobility Work
Shoulder Mobilization Routine
10 Wall Balls
5 pull ups
5 burpees
3 rounds

3 OHS 45, 65, 95#

Overhead Squats
5 115#
5 125#
5 135#
5 145#
2 155#
At the bottom of the third rep at 155# I had to dump it forward and as I fell backwards I hit my head on one of my kettlebells. Not my finest moment.

Metcon:
9-7-5 of
Deficit HSPU (started with an 8" deficit and switched to 6" after the first round.)
Power Cleans 155#
13:45

C2B Progression
7 sets of 7, :60 rest between sets
Used different grips.

5 ring muscle ups and 1 strict bar muscle up.

Re: The Shed 'O Pain
 

Friday July 11, 2014

Another complete rest day for my healing but still cramping back.

@Tim, hope the noggin's okay.
"Don't try to share space with the kettlebell." (Pavel)

Re: The Shed 'O Pain
 

2 problems
Shoulder Mobilization Routine
10 pronators each arm
5 rounds

Hangboard Workout
Hang 10 seconds on, 5 seconds off, for 6 repetitions (total time of 60 seconds hanging).
8 sets with 2 minutes rest in between.
Sloper, Large edge-half crimp, 2 finger pocket, Full crimp, Pinch, 3 finger pocket, Sloper, Large edge-half crimp

Worked in 5 sets of 20 push ups and 10 ab wheels.

Re: The Shed 'O Pain
 

Saturday July 12, 2014

a.m., 1 hour of stretching and mobility

p.m., another hour of stretching and mobility

back is coming around, but still far from 100%

Re: The Shed 'O Pain
 

Mobility Work
10 KBS 35, 45, 53#
10 air squats
5 pull ups
5 burpees
15 double unders (single, double, single, double...)
3 rounds

3 Front Squats 45, 65, 95, 115, 135#

Front Squat (5,3,1)
5 @ 75% 150#
3 @ 85% 170#
1 @ 95% 190#

EMOM for 10 minutes
Odd Minutes
1 power clean + 1 hang squat clean + 3 front squats @ 135# (last time I did 115#)
Even Minutes
3 muscle ups
Tough!

7 X 0.5 mile on Airdyne w/2 minute rest in between efforts.
1:24, 1:24, 1:24, 1:23, 1:24, 1:24, 1:21