Re: The Shed 'O Pain
 

Shed was hopping this morning. JT and Mary joined me for a workout.
A.
Four sets of:
Double KB Front Squat x 10 reps/2 35# Kettlebells
Rest 60 seconds
Strict Pull-Ups x 3 reps 10, 20, 30, 40#
Rest 60 seconds
15 ab wheel roll outs
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 7 minutes of:
40 Kettlebell Swings 35#
30 Push ups
20 Box Step-Ups 20"
2 rounds + 17 reps
C.
For time:
0.5 mile run
1:55

5 kipping bar muscle ups (felt hard)

JT got me a cool t-shirt with a logo for the Shed.

Re: The Shed 'O Pain
 

Sunday December 20, 2015

A little stretching and mobility, not too much.
A few light squats, trying to keep the bar over the middle of my foot.
A few light snatches, trying to keep the bar over the middle of my foot.
A few presses (up to 125#), trying to keep the bar over the middle of my foot.

In the afternoon, walked about 1.5 miles with my chain stop, stopping occasionally to cut limbs off trees.

In the evening, went to Ashland University to watch John play.
Ashland won again, now 9-1 and ranked #22 in the country.

Re: The Shed 'O Pain
 

Monday December 21, 2015
The winter solstice
Thank goodness the days are going to start getting longer...

Drove down to RCW in Akron
a little stretching, then snatch practice
5 for 5 at 40kg
3 for 3 at 50kg
2 for 2 at 65kg
1 for 1 at 70kg
1 for 1 at 75kg
0 for 2 at 80kg (but they were both really close, 80kg is my PR, I've made it once, at the Arnold in March of 2015)
3 for 3 at 60kg

Back Squats
3x40kg
3x70kg
3x90kg
3x115kg

Re: The Shed 'O Pain
 

2 problems
10 push ups
10 reverse wrist curls
5 seconds-2 finger pocket
5 rounds

Hangboard Strength Workout
Using the half crimp grip, 2 finger, and pinch grip perform 5 sets of 10 second hang with 2 minutes rest.
Half Crimp 45#
6, 10, 8, 8, 7 sec.
2 finger 2.5# (5# next time)
10, 10, 10, 10, 10 sec.
Pinch 5#
6, 10, 7, 9, 10 sec.

Worked in:
5 sets of 5 kb presses each arm-20, 20, 25, 30, 35#
5 sets of 30 second goblet squat hold
5 sets of 3 candlesticks

2 sets of 10 finger curls 45 and 80#

Re: The Shed 'O Pain
 

Tuesday December 22, 2015

Took advantage of the lovely warm weather to go outside for a long walk, stopping occasionally to swing a metal club and send a white ball skyward.
5 over par.

Re: The Shed 'O Pain
 

Mary joined me in this workout tonight.

A.
Every 2 minutes, for 20 minutes (10 sets, 5 of each):
Odd Sets – Deadlift x 6 reps 185, 195, 205, 215, 225#
Even Sets – DB Bench Press x 6 reps 25, 30, 30, 30, 40 (these were better this time)
B.
Three rounds for time of:
5 Burpees
15 Kettlebell Swings 53#
25 double unders
4:03
Mary beat me by a few seconds on this one. It was a heated battle. You could see it on her face that she was proud that she beat the old man. I've created a monster.

5 strict ring muscle ups + 5 kipping bar muscle ups + 1 strict bar muscle up

JT-Pretty sweet to play golf in December!

Re: The Shed 'O Pain
 

Wednesday December 23, 2015

Walked over to CTown on a lovely winter day.
My legs felt like crap after Monday's squats.
Did 3/4 of my stretching and mobility.

C&J Day
Empty bar drills
5x95
5x115
5x135
1x155, 165, 175, 185, 195, 205, 215, 225
no misses
thought about trying 230 or 235, but I was out of gas.

Did 3/4 of my stretching and mobility.
Staggered home in the dark.

Re: The Shed 'O Pain
 

2 problems
10 push ups
10 reverse wrist curls
5 second 2 finger hang
5 rounds

Fingerboard Pyramid Training
open crimp 20# (25# next time)
3 finger 0# (5# next time)
3 finger 20# (middle, ring, pinkie) replacing this with pinch next time, uncomfortable!)
2 finger pocket -45#, -35# (-30# next time)
Sloper 20# (25# next time)
2 sets each grip

Worked in 5 X 5 reps Strict HSPU

Re: The Shed 'O Pain
 

Mary joined me for some Christmas cheer.

Warm up-A few reps of each movement.

“12 Days of Christmas”
1 – 100 Meter Run
2 – Burpee Box Jump Overs 20"
3 – Push-Ups
4 – Toes to Bar
5 – Burpees
6 – Dumbbell Grounds to Overhead 40#
7 – Push-ups
8 – Jumping Lunges
9 – Kettlebell Swings 53#
10 – Shoulder to Overhead-25# dumbbells
11 – Goblet Squats 40#
12 – Pull-Ups

T-37:20
M-44:30

Re: The Shed 'O Pain
 

Thursday December 24, 2014
Christmas Eve

Swam 21 minutes.
Lost track of how far I went, which was actually a good thing b/c it let me focus on the feel of the water. Wonder if I could ever swim 2.4 miles in 95 minutes again like when I did Ironman.... Maybe after Oly lifting is over.