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JT Kalnay 10-19-2014 07:34 AM

Re: The Shed 'O Pain
@Tim, yeah it looks like some posts have been vaporized

Sunday October 19, 2014

A Dan John Intervention Day

Bulgarian Goat Belly Swings for Hinging
Wall Facing Squats for Squatting

2 rounds of:
30 second front plank
30 second right plank
30 second left plank
1 tgu each side
2 kb goblet squats
3 pullups
2 kb goblet squats
1 tgu each side

5 rounds of:
10 kbs, carry kb in one hand to other side of shed, 10 kbs

20 walking lunges
20 overhead walking lunges

then played around on the rings and bar doing a few pullups and a few T2B with no real agenda other than to play around on the monkey bars.

JT Kalnay 10-19-2014 07:35 AM

Re: The Shed 'O Pain
@Tim, and my signature reverted back to an old signature instead of the new one. Weird.

Tim Babcock 10-20-2014 03:14 PM

Re: The Shed 'O Pain
2 problems
shoulder mobilization routine (3 rounds + 2 rounds of weighted dislocates and skin the cats)
10 pronators
5 rounds

1 problem
10 push ups
10 rounds

JT Kalnay 10-20-2014 04:39 PM

Re: The Shed 'O Pain
Monday October 20, 2014

Good extensive warmup

Snatch practice
1x75kg (miss)
1x74kg (hit)

Jerks from the blocks

Jeffrey Fortuna 10-20-2014 06:41 PM

Re: The Shed 'O Pain

Overhead Squat (2-2-2-2-2-2 @ 80% 1RM) 95lbs
Overhead Squat (3-3 @ 80% 1RM) 95lbs

100 Double Unders
21 Front Squats 75lbs
21 S2OH 115/75lbs
100 Double Unders
15 Front Squats 75lbs
15 S2OH 115/75lbs
100 Double Unders
9 Front Squats 75lbs
9 S2OH 75lbs
finished 45 dubs of the third round.

Boulder & Yoga

Split Jerk (2-2-2-2-2-2) 75 lbs
Split Jerk (3-3) 75 lbs

50 Air Squats
40 sit ups
30 box Jumps 24 inch box
20 Kb Swings 35lb KB
* Rest 1 min then work your way back up


Deadlift (2-2-2-2-2-2) 245lbs
Deadlift (3-3) 245 lbs

5 Rounds for time:
12 Deadlifts, 85lbs
9 Hang Power Cleans, 85lbs
6 Push Jerks, 85lbs

Bouldered with Norm

Overhead Squat (2-2-2-2-2 (at 80% 1RM)) 95lbs
Overhead Squat (3-3-3 (@ 80% 1RM))95lbs

9 Minute AMRAP:
3 Overhead Squats 75lbs
6 Pull-Ups
9 Bar Facing Burpees

JT Kalnay 10-21-2014 12:54 PM

Re: The Shed 'O Pain
@Jeff, those are some great workouts. I like the programming at your new box.

Tuesday October 21, 2014

Walked 1.1 miles at 2.0 mph increasing the incline .5% every .1 mile.
Held a goblet squat for 2 minutes.
Walked up 5 flights of stairs.
Yes, I was very sweaty at the end of all this.

C&J practice on the schedule at RCW tomorrow. 11 days until the American Master's Championship in Georgia.

Tim Babcock 10-22-2014 04:05 PM

Re: The Shed 'O Pain
2 problems
3 TGU's 35, 45, 53, 61, & 72#
10 pronators
5 rounds

10 minute EMOM
1 boulder problem

Attempted 6 strict bar muscle ups. None successful.

JT Kalnay 10-22-2014 04:54 PM

Re: The Shed 'O Pain
Wednesday October 22, 2014

Is it really October 22nd already? That means winter is right around the corner here on the North Coast.

C&J Practice up to 100kg

Then did some "supports" at 120kg.
They felt like I had a fridge and a house on my chest.

Tim Babcock 10-23-2014 03:59 PM

Re: The Shed 'O Pain
10 wall balls
5 pull ups
shoulder mobilization routine
3 rounds

2 front squats @ 45, 75, 95, 115, & 135

2 front squats EMOM for 10 minutes-155#

1 minute work/1 minute rest for 10 minutes
30 kbs 35# (150 swings altogether)

100 push ups

100 dubs

Finished up with a little mobility work and 2 kipping bar muscle ups (didn't hurt the shoulder).

JT Kalnay 10-24-2014 04:08 PM

Re: The Shed 'O Pain
Thursday October 23, 2014

Rest Day (rest is training)

Friday October 24, 2014

Snatch Practice
1x155 (miss)
1x155 (hit), have been struggling a little with the snatch in the past few weeks, am maxing out around 155 instead of 175.

20 walking lunges with 11# bar overhead

strict press, 10x45#
50 single unders
strict press, 5x75#
50 single unders
strict press, 5x105#
48 unbroken double unders (this made my head spin and I had to sit down for 10 minutes)
strict press, 1x115, 1x120, 1x125, 1x130, 1x135, 1x140

Then walked two miles carrying five weighted clubs, 2 over par from the senior tees

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