Re: The Shed 'O Pain
 

Saturday April 4, 2015

TGUs to get loose (2x10#, 2x15#, 2x20#)

Interleaved death by burpee wall ball shot
1st minute, 1 burpee
2nd minute, 1 WBS (20# to 10' target)
3rd minute, 2 burpees
4th minute, 2 WBS
...
Finished round of 7 burpees, 7 WBS.
the world was spinning

Then did locks offs and ring dips as Muscle Up progression.

Re: The Shed 'O Pain
 

Saturday April 4, 2015

PM Session
Walked a mile around the wet/muddy farm.
Thank goodness for trekking poles and rubber boots.

Re: The Shed 'O Pain
 

Mobility Work
A few deadlifts, hip thrusts, push ups, and ring rows. Shoulder was hurting.

Mary, JT, and I went to the reservoir and did hill repeats. I did 6. Legs are wobbly.

Re: The Shed 'O Pain
 

Easter Sunday 2015

Some easy deadlift warmups
Then...
Death By 225# deadlift
made it through 7 rounds

Then....
Hill repeats at the Res.
Did 4 all the way to the top and 3 half way to the top.
My legs are jello

I feel no shame in getting beaten up the hill by a high school cheerleader

Re: The Shed 'O Pain
 

2 problems
3 TGUs 15, 20, 35, 45, 53#
5 rounds
Felt pretty good.

Did 7 strict ring muscle ups. Felt strong. Even did one with a 8# ball between my feet.
Tried 3 attempts at a strict bar muscle up. Third one successful. First one in 2015. Hopefully many more coming...
[URL="https://www.youtube.com/watch?v=t7pthAOdH-A&feature=youtube_gdata_player"]https://www.youtube.com/watch?v=t7pthAOdH-A&feature=youtube_gdata_player[/URL]

Still some weakness and pain in the neck/shoulder. Obviously much better though. Tomorrow I'm heading to see a orthopedic sports medicine doctor. I wanted to be able to tell him what I could do and couldn't do. Surprised myself a little today.

Re: The Shed 'O Pain
 

@Tim, nice job on the MUs, and glad you're feeling a little better.

Monday April 6, 2015

Mobility
C&J drills
C&J practice
25 for 25 up to 215#
A really good day lifting.

Re: The Shed 'O Pain
 

10 KBS 35, 45, 53#
5 pull ups
5 burpees
Gentle Shoulder Stretches
3 rounds

Wall Balls
15' Rope Ascents
50-40-30-20-10
1-2-3-4-5
26:30

5 sets of 10 ab rollouts
Squat holds and and handstand holds between sets.

I went to an orthopedic sports medicine doctor (he was so young) today. They took a lot of x-rays of my neck and shoulder area. The x-rays show arthritis and a bone spur on one section my neck vertebrae. The shoulder and rest of neck are in good shape. He prescribed a set of steroids and a short stint of PT. He mentioned gentle neck traction and assessment. I will ask the PT about neck alignment and what exercises and stretches will help.
This is probably the best outcome I could have expected. I am on the mend and seeking knowledge on how to prevent (or minimize) this in the future.

Re: The Shed 'O Pain
 

@Tim, excellent trip report on the doctor's visit.

Tuesday April 7, 2015

Goblet squat, pass throughs, hip stretches

Empty bar drills

Snatch Practice
squat snatches up to 40kg
split snatches up to 75kg

Rock climbing
four routes of varying difficulty.
The hardest was probably 5.7, which was very encouraging.

Re: The Shed 'O Pain
 

1 problem
10 back extensions
5 rounds

1 problem
1 muscle up
5 rounds

1 problem
10 push ups
5 rounds

Hangboard Workout
10 seconds work + 10 sec rest alternating between sloper and full crimp. 20 rounds

4 rounds of 20 sec work + 10 sec rest of handstand holds.

Re: The Shed 'O Pain
 

Wednesday April 8, 2015

Walked 1 mile at a brisk pace, no back pain, no legs falling asleep, very nice.

Coached basketball for 1.5 hours
This involves throwing hundreds of passes and chasing down rebounds.
I was drenched at the end and loving it.
Today was a conditioning day for the kids, not a skills day, and not one of them complained. I was running them HARD!!!