Re: The Shed 'O Pain
 

7/30/14-8/7/14
Just got back from Ten Sleep on a climbing trip with Norm. Very nice trip. Did routes ranging from 10a-12a. Did three 12s each on second go. My favorite route was an 11b called Carbon Footprint. Had a very trad feel to it. Bottom was full on crack and the top was technical stemming. Awesome. We also saw some spectacular views and lots of wildlife. Including a bull moose that ran right by me. Awesome and kind of scary at the same time. We also did quite a bit of geocaching. Next time you talk to Norm ask him how he likes his burritos.;)

Today
10 KBS 35, 45, 53#
5 pull ups
5 burpees
Shoulder Mobilization Routine
3 rounds

70 burpees
60 abmat situps
50 KBS 53#
40 pull ups
30 HSPU
27:07
Feeling a bit rusty. The hspu's took me a long time.

Re: The Shed 'O Pain
 

@Tim, excellent trip report, glad you are home safe and sound. Getting gored by a bull moose would have been a bit of a downer...

Friday August 8, 2014

lots of stretching, my back is 99% of the way back in.

Held a goblet squat holding a 25# weight for 5:42.
This really hurt.

Did 10 OHS empty handed with my toes 2" from the wall.
Did 10 OHS with a 45# bar.
Did 10 front squats with a 45# bar.

Held an OHS with a 45# bar for 1:07.
This may have been the most painful thing I have ever done in athletics.
:bash0000:

Held an OHS with a 45# bar for 1:08.
This was worse.

Rowed 500m in 2:22
Rowed 500m in 1:41

100 single unders
20 alternating single unders double unders

42 consecutive double unders (then I sat down for a long time while the room spun)

Re: The Shed 'O Pain
 

Saturday August 9, 2014

Back is feeling nearly 100%.

Walked 1 mile.

Oly Practice at Rubber City Weightlifting
Squat snatches to 70kg, missed twice at 75kg.
Squat clean and jerk to 100kg.
Missed at 105kg.

So that's a total of 170kg. Need 182kg to qualify for next year's pan ams at my current weight. Need 205 to qualify for next year's Worlds at my current weight. Am going to continue on with the experiment of switching to squat snatch from split snatch and of switching to squat clean from power clean. I will continue the experiment until at least the American Master's on November 1st in Savannah Georgia. Will also continue to work towards getting into a lower weight class. The next class down is 105kg (231 pounds). There's still a significant way to go to get there...

Re: The Shed 'O Pain
 

Shoulder Mobilization Routine
2 rounds

10 KBS
2 ring dips
15 KBS
3 ring dips
25 KBS
5 ring dips
50 KBS
5 rounds
33:30
Used a 35# kettlebell and did Russian swings.

Not too bad. I have a nice blood blister on my left ring finger.

Re: The Shed 'O Pain
 

Sunday August 10, 2014

Good to be back in the shed 'o pain.
Witnessed the beginning of the 10,000 kb swing challenge.
Looked painful!

Goblet, air, and OHS mobility and warmup.
Pass throughs.

Front squats
3-3-3-3-3
45-65-95-105-115
Really focusing on getting some high quality volume

AMRAP
10 minutes at a steady pace so you don't have to stop
3 pullups
5 pushups
7 air squats
9 step ups (12" box)

100 single unders
39 double unders in a row (then had to lie down again)
Some GHD stretching

Re: The Shed 'O Pain
 

1 problem
5 pull ups
10 push ups
15 air squats
10 pronators
5 rounds

That's it for the day.

Re: The Shed 'O Pain
 

Monday August 11, 2014

Heart and lungs felt tired from yesterday's 10 minute AMRAP.

Mobility (pass throughs, goblet squat hold, OHS hold, ankle movements)

OHS 10x45

Practiced jumping with the bar in my pockets

snatches, 11 moves up to 155#

c&j, 11 moves up to 215#

Am still trying to learn the squat snatch and the squat clean.
They are coming, but slowly, and my butt still gets as high as my chest, which I am specifically trying to eliminate.

Re: The Shed 'O Pain
 

Shoulder Mobilization Routine
3 Front Squats 45, 65, 95#

10 KBS 35#
1 Front Squat @ 115#
15 KBS
2 Front Squat @ 115#
25 KBS
3 Front Squat @ 115#
50 KBS
5 rounds
39:40

"Patience is a virtue."

Re: The Shed 'O Pain
 

Tuesday August 12, 2014

Walked 3.25 miles, some in a drizzle, some in the rain.
[url]http://www.mapmyrun.com/workout/687166225[/url]

Then did some stretching and mobility.

Going to try to alternate lifting days with body weight and walking/swimming days.

Re: The Shed 'O Pain
 

Wednesday August 13, 2014

Back is nearly 100%.

Mobility work

Snatches to 155#
Still feel like I'm in the "two steps back" phase wrt learning the squat snatch.

C&J to 175#
Also still feel like I'm in the "two steps back' phase wrt learning squat clean.

2 sets of 5 front squats at 135#.