Re: The Shed 'O Pain
 

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

A.
Three sets of:
Good Mornings x 6 reps 75, 95, 95#
Rest 60 seconds
Renegade Rows x 5 reps 25# DBs
Rest 60 seconds
Campus Lap X 3 (sloper rungs)
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 KB push presses (2 35# KBs)
10 Box Jumps
15 Kettlebell Swings 53#
5 rounds

C.
100 Meter Farmer’s Carry (pinching 45# plates)
Walked back and forth in the Shed.

Re: The Shed 'O Pain
 

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

Fingerboard Pyramid Training
open crimp 40# (45# next time)
3 finger 20# (25# next time)
Small Edge/Full Crimp -35# (-40# next time)
2 finger pocket -20# (-20# next time)
Sloper 30# (30# next time)
2 sets each grip

5 sets of 30 second goblet squat holds
5 sets of 10 cossack squats (5 each leg)

Re: The Shed 'O Pain
 

Tuesday January 12, 2016

Was feeling a little better today.
Drove over to CTown in the freezing wind and snow.
Rowed easy 1k to warmup
Did 500m 4 times with 3 minutes rest in between each interval.
2:20.3, 2:12.7, 2:11.3, 1:52.3 (that last one was all out)

Rested half an hour, did some coaching and mentoring, then...

Strict Presses
3x45#
3x65#
3x85#
3x105#
3x125#
3x145# (last one was a struggle)
1x155#
1x166# (PR)(video is on FB)
1x170# (PR)

Re: The Shed 'O Pain
 

Warm Up
10 Kettlebell Wall-Ball Shots 35#
5 strict pull ups
5 burpees
shoulder mobilization routine
3 rounds

A.
5 sets
3 TGUs each arm 35, 45, 53, 62, 71# (Never easy)
60 sec
10 ring rows
60 sec

B.
15 kettlebell swings 53#
5 goblet squats 53#
5 push ups
10 rounds
13:10

5 kipping bar muscle ups

A good workout!

Re: The Shed 'O Pain
 

@Tim, what's a KB WBS?

Wednesday January 13, 2016

Drove down to Akron to work with Rubber City Weightlifting Coach Dan Bell.
Stretching, mobility

Clean and Jerk technique work up to 90kg.
Was really feeling the effects of yesterday's rowing and strict presses

Back Squats
3x20kg
3x60kg
3x90kg
3x120kg
3x135kg (3 rep PR)

Waited a while until the room stopped spinning.
Drove back to Cleveland.

Re: The Shed 'O Pain
 

@ JT [URL="https://www.youtube.com/watch?v=siwBxy4wRNs&feature=youtu.be"]https://www.youtube.com/watch?v=siwBxy4wRNs&feature=youtu.be[/URL]
WFS

2 problems
10 push ups
10 reverse wrist curls
5 rounds

10 additional problem
5 X 5 GHDSU
5 X 10 Hip Extension

Dialing in new white boulder problem in Shed.
[URL="https://www.youtube.com/watch?v=4ikyjB-TLVA"]https://www.youtube.com/watch?v=4ikyjB-TLVA[/URL]
WFS
Working 1-3-4 on new campus rungs.
[URL="https://www.youtube.com/watch?v=_hJG1CN8y14"]https://www.youtube.com/watch?v=_hJG1CN8y14[/URL]
I had to turn my lower hand into a bit a mantle in order to reach the next hold.
WFS

Re: The Shed 'O Pain
 

Thursday January 15, 2016

Swam 880 yards in 22:19.
That'd be a mile in 45, 2 miles in 90, and 2.4 in 115 minutes, which would leave five minutes under the time cap for Ironman. Hmmm.....
Oh yeah, there's the small matter of then cycling 112 miles and walking 26.2.

Re: The Shed 'O Pain
 

Friday January 16, 2016

Mostly a rest day. Did a little climbing.

Re: The Shed 'O Pain
 

Bouldered at Akron's new bouldering gym, Rock Mills. Bouldered for 3 hours and sent many fun problems. I will be back.
Later at the Shed I did some shoulder band exercises.

Re: The Shed 'O Pain
 

Saturday January 17, 2016

Snatch Practice
5x20kg
5x40kg
3x50kg
1x60kg
1x65kg
1x70kg
1x75kg
1x79kg (Ohio Master's Record if done in sanctioned meet)
1x81kg (PR, Ohio Master's Record if done in sanctioned meet)

Deadlifts
3x60kg
3x100kg
3x130kg
3x160kg
3x180kg
3x190kg
1x200kg (stopped here, didn't want to get crazy)

later, coached a few hours of basketball.