Re: The Shed 'O Pain
 

Friday September 25, 2015

Walked over to CTown
Stretched and mobilized
Clean & Jerk Session
3x45
3x95
3x145
2x165
1x185
1x195
1x205
1x215 (post injury PR)
1x225 (post injury PR)
1x235 (missed the clean)
5x185
did some coaching
Walked home

Re: The Shed 'O Pain
 

Saturday September 26, 2015

Walked 1.1 miles around the farm.
Walked 1.5 miles around the new farm.

30 minutes of stretching, mobility, and planks.

Squats (all done to a 20" box)
OHS
10x11#
3x45#
3x65#
3x85#
3x95#
3x115# (wow)

Front Squats
3x135#
3x155#
3x175#
3x185# (Wow!!)

Back Squats
3x195#
3x205#
3x215#
3x225# (Spectacular)

Re: The Shed 'O Pain
 

Climbed at Hinckley with a big group of climbers. Got on some routes I haven't been on for probably 15 years. Fun day.

Re: The Shed 'O Pain
 

10 goblet squats
5 strict pull ups
5 burpees
shoulder mobilization routine
3 rounds

3 back squats @ 45, 95, & 135

A.
Three sets of:
Back Squat x 6 reps 155, 170, & 185 (4 reps on 185#)
Rest 60 seconds
Supine Ring Rows x 12
Rest 60 seconds
20 Double-Unders
Rest 60 seconds
B.
Two sets for times of:
AirDyne 0.5 mile
40 Push-Ups
20 Pull ups
Rest 4 minutes between sets.
1. 4:28
2. 4:21

Re: The Shed 'O Pain
 

Sunday September 27, 2015

Walked a few miles carrying a bag full of clubs, stopped 38 times to swing them, 2 over.

Snatch Practice
3x20kg
3x40kg
3x50kg
2x55kg
2x60kg
1x65kg
1x70 kg (miss, Apparently snatching the day after squatting is difficult...)
1x70kg (near miss)
5x60kg (even missed one of these)

Tomorrow will be a travel/rest day, Tuesday will be a hotel/globo experience, same on Wednesday, with Thursday being a return travel day after a quick west coast swing.

Re: The Shed 'O Pain
 

2 problems
10 push ups
10 reverse wrist curls
5 rounds

Moon Hangboard Workout (Maximum Finger Strength)
-7 second hang + 30 seconds rest X 6 = 1 set
1. #5 Hold 30# *
2. #4 Hold -20# *
3. Large 2 finger RPTC -15#-* X 2
4. #3 Hold 5#** X 2
5. small campus rung open crimp 0#, 10#** X 2
8 sets altogether

Re: The Shed 'O Pain
 

10 KBS 35, 45, 53#
5 pull ups
10 thoracic bridges
Shoulder Band Stretches
3 rounds

A.
Four sets of:
Barbell Strict Press X 8 reps 65, 75, 85(7), 85(5)
Rest 60 seconds
Single Leg Hip Bridge x 8 reps each leg
Rest 60 seconds
Dumbbell Alternating Reverse Lunges x 10 reps each leg (holding 2 25# DBs).
Rest 60 seconds
B.
Against a 60 second running clock, for a total of five sets, perform as many reps as possible of:
10 Kettlebell Swings 72#
Max Reps of Wallball Shots
Rest 60 seconds between sets.
14, 12, 10, 10, 11 reps
Suckfest!

Couch Stretch.

2 minute plank.

Re: The Shed 'O Pain
 

Monday September 28, 2015
Walked several miles through airports and across campus.

Tuesday September 29, 2015
(Globo-Hotel avoidance plan)
Stretching, mobility, planks, pushups.
Walked three miles.

Wednesday September 30, 2015
(Globo-Hotel avoidance plan)
Stretching, mobility, thoracic bridges, pushups.
Walked three miles.

Re: The Shed 'O Pain
 

15 problems
Worked in 5 X 3 reps TGUs 35, 45, 53, 61, 72#
10 additional problems EMOM

Re: The Shed 'O Pain
 

10 goblet squats
5 pull ups
5 burpees
shoulder band stretches
3 rounds

A.
Four sets of:
Russian Step-Ups x 10 reps each leg
Rest 60 seconds
Supine Ring Rows x 10 reps (legs elevated)
Rest 60 seconds
Ring Dips x 10 reps
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 5 minutes of:
20 Double-Unders
10 Air Squats
5 rounds
Rest 1 minute
Complete as many rounds and reps as possible in 5 minutes of:
10 DB Snatches
10 Box Jumps (20″)
3 rounds
Rest 1 minute
Complete as many rounds and reps as possible in 5 minutes of:
5 Toes to Bar
10 Push-Ups
6 rounds