Re: The Shed 'O Pain
 

10 KBS 35, 45, 53#
5 pull ups
5 burpees
shoulder mobilization routine

5 bar muscle ups (singles)

A.
Four sets of:
Good Mornings x 10 reps 75#
Rest 60 seconds
Supine Ring Rows x 12 reps
Rest 60 seconds
Ab Wheel Roll-Out x 15 reps
Rest 60 seconds

B.
For time:
Dumbbell Snatch x 21 reps
Box Jump overs x 21 reps
Dumbbell Snatch x 15 reps
Box Jump overs x 15 reps
Dumbbell Snatch x 9 reps
Box Jump overs x 9 reps
AirDyne 1 mile
10:47

A few legless rope ascents to finish up.

I'm looking forward to jumping on my new problems tomorrow. Hopefully I can make some progress on them.

Re: The Shed 'O Pain
 

Sunday September 20, 2015

Walked an easy mile in the morning, walked another easy mile in the afternoon. Pretty much a rest day.

Re: The Shed 'O Pain
 

Monday September 21, 2015

Walked over to CTown.
Mobility, stretching, warmup

C&J
3x45
3x95
3x125
3x155
2x195 (1 press out, 1 hit)
1x205 (pressed it out, but got it overhead)
It was good to get the 225 clean on Saturday, b/c today I knew I was going to get the 205 clean and thus was able to contemplate jerking it.

Back Squats
3x45
3x95
3x145
3x195
3x205

Did some coaching.
Walked home.

Re: The Shed 'O Pain
 

2 problems
10 push ups
10 reverse wrist curls
5 rounds

Worked on the new problems. After about 6-7 attempts I sent Beth's turquoise problem. The crossover move was the toughest move for me. Next I tried the blue problem. Not sure how the finish is going to go. Finally I worked on Jeff's purple problem. Each individual move isn't too bad but putting it together will be tough. It's very physical and tires you quickly. I fell off the last hold three times (and it's a jug!). Next time. Finger tips are very tender. Fun to work on new problems.
[URL="https://www.youtube.com/watch?v=rBU1EmkQqCQ"]https://www.youtube.com/watch?v=rBU1EmkQqCQ[/URL]
WFS

Re: The Shed 'O Pain
 

Tuesday September 22, 2015

A short walk in the morning.

A short walk in the afternoon.

Some stretching.

Pretty much a rest day. Gonna snatch and deadlift tomorrow....

Re: The Shed 'O Pain
 

10 KBS 35, 45, 53#
5 pull ups 0, 10, 20#
10 thoracic bridges
shoulder band stretches
3 rounds

A.
Every minute, on the minute, for 20 minutes (4 sets of each):
Minute 1 – Deadlift x 6 reps 185, 195, 205, 215#
Minute 2 – Strict DB Press each arm x 6 reps 25, 30, 35, 40#
Minute 3 – Russian Step-Ups x 10 reps on Left Leg
Minute 4 – Russian Step-Ups x 10 reps on Right Leg
Minute 5 – 2 rope ascents 15'

B.
Three rounds for time of:
AirDyne 0.5 miles
20 Kettlebell Swings 53#
10 Goblet Squats 53#
8:57
Pushed hard to break 9 minutes.

1 bar muscle up

Re: The Shed 'O Pain
 

2 problems
15 push ups
10 pronators
5 rounds

Worked on new problems for 45 minutes. Had some good sends.
[URL="https://www.youtube.com/watch?v=_gJWapEH6Kw"]https://www.youtube.com/watch?v=_gJWapEH6Kw[/URL]
WFS

Finished up by completing 8 moderate problems in about 5 minutes. Had a good pump going by the end.

Re: The Shed 'O Pain
 

Wednesday September 23, 2015

Drove down to Rubber City Weightlifting in Akron to work with coach Dan Bell.

Mobility and stretching.

Snatches
3x20kg
3x40kg
3x50kg
2x60kg
1x65kg
1x70kg
1x75kg
1x77kg (post injury PR, only 3kg from all time PR)
5x65kg

Back Squats
3x60kg
3x80kg
3x100kg

Deadlifts
3x80kg (snatch grip)
3x100kg (snatch grip)
3x130kg, cj grip
3x160kg, cj grip

Sat down for a good long time, then drove back to Cleveland.

Re: The Shed 'O Pain
 

Thursday September 24, 2015

Four separate short walks totaling four miles.

An hour working on mobility, quickness, and agility.
Held some planks too.

Re: The Shed 'O Pain
 

10 goblet squats 25, 30, 40#
5 pull ups
10 thoracic bridges
shoulder band stretches
3 rounds

A.
Three sets of:
Strict Pull-Ups x 8 reps
Rest 60 seconds
Bottom’s Up Kettlebell Walk x 100′ each arm (15#-hard for my left arm, easy for the right)
Rest 60 seconds
Turkish Get-Up x 2 reps each arm 53, 61, 72#
Rest 60 seconds

10 goblet squats 25, 30, 40#
5 pull ups
10 thoracic bridges
shoulder band stretches
3 rounds

B.
KBS 53# 20-18-16-14-12-10-8-6-4-2
Muscle Ups 3-3-3-3-3-3-3-3-3-3
14:28