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-   -   The Shed 'O Pain (https://board.crossfit.com/showthread.php?t=55793)

JT Kalnay 12-28-2014 10:00 AM

Re: The Shed 'O Pain
 
Sunday December 28, 2014

TGUs to 45# on each side. Very encouraging to be regaining TGU functionality.

Then, it was "share the front squat pain day" in the Shed...

Front squat warmup to 155, then
4x4 at 175# (tough)

Then did Death By Kettlebell for 20 minutes.
1-11 overhead with 35#
12-19 eye height with 20#
20 overhead with 35#

Then did a bonus 10 KBS at 45#. It is very encouraging to be regaining KB strength and conditioning!

Tim Babcock 12-29-2014 09:18 AM

Re: The Shed 'O Pain
 
2 problems
TGUs 5-4-3-2-1/35, 45, 53, 61, 72#
10 pronators
5 rounds

6 additional problems

Worked in ring dips.
1-2-3-4-5-6-7-8-9-10

4 sets of 30 second false grip hold on pull up bar.

JT Kalnay 12-29-2014 11:54 AM

Re: The Shed 'O Pain
 
Monday December 29, 2014

Rowed 5.5k in 30:37

Did jerk motions with very light weights.

Am kinda sore from yesterday's front squats and KB swings.

Tim Babcock 12-30-2014 09:51 AM

Re: The Shed 'O Pain
 
Mobility Work
20 wall balls
5 pull ups
5 burpees
Shoulder Mobilization Routine
3 rounds

2 front squats @ 45, 65, 95, 115, & 135#.

6 sets of 2 Front Squats @ 155#
Week 4, Day 4

3 clean & jerks @ 95, 115, & 135.

15 clean and jerks @ 135#
2:34

10 minute EMOM
odd 30 dubs
even 6 pull ups

JT Kalnay 12-30-2014 09:19 PM

Re: The Shed 'O Pain
 
Tuesday December 30, 2014

REST DAY (I needed it...)

Snatch Day tomorrow, then C&J day on Friday.

Tim Babcock 12-31-2014 09:03 AM

Re: The Shed 'O Pain
 
Mobility Work
10 KBS 35#
5 pull ups
5 burpees
Shoulder Mobilization Routine
3 rounds
A few power snatches

3 sets 80% 90% 100% effort
20 burpees
20 PS 61#
20 wall balls
20 situps
50 DU
9:37, 7:59, 6:56
Took a 5-6 minute rest between rounds.
I turn 48 today.

JT Kalnay 12-31-2014 11:31 AM

Re: The Shed 'O Pain
 
Wednesday December 31, 2014

Some warmup and mobility work.

Then snatch practice:
5x75#
5x95#
5x135#
5x155# (went 5 for 5, very encouraging)
2x165# (went 0 for 2, some days you get the bear, some days the bear gets you).

JT Kalnay 12-31-2014 05:19 PM

Re: The Shed 'O Pain
 
Tuesday December 31, 2014 (pm session)

I was sitting by the window working and the early winter sun was just streaming through the window. I knew it was cold outside (e.g., 19F) but the sunlight was just too tempting. The ground was completely frozen so I put on some running shoes and walked really fast around the farm once. I even broke into a trot twice, for about 200 yards each time. I used to love being a runner. This is the best my back has felt since I hurt it July 8th. Hopefully the new year will bring some trotting and maybe even jogging as I embark on the quest to qualify for the 2016 World Masters Weightlifting Championships.

Tim Babcock 01-01-2015 09:54 AM

Re: The Shed 'O Pain
 
Mobility Work
10 wall balls
5 pull ups
5 burpees
shoulder mobilization routine
glute activation exercises
3 rounds

2 front squats @ 45, 65, 95, 115, 135, & 155#

3 sets of 3 Front Squats @ 185#
Week 5, Day 2
Missed 2nd rep on 3rd set. Got back on my heels too far and had to dump. Rested and then busted out the 3 reps for the 3rd set. :)

A few reps of clean and jerk @ 95 & 115#.

30 C&J @ 115#
4:42

10 minute EMOM
odd 30 dubs
even 3 ring muscle ups

Happy New Year friends!

JT Kalnay 01-01-2015 10:48 AM

Re: The Shed 'O Pain
 
Thursday January 1, 2015

Happy New Years!

TGUs up to 53#, very encouraging.
It may be a coincidence that my back is feeling better since adding TGUs and KB swings back in, but it may not be a coincidence...

2 front squats @ 45, 65, 95, 115, 135, & 155#
3 sets of 3 Front Squats @ 185#
(Watched my training partner bust out a 3 rep max PR FS)

Death By Kettlebell
EMOM for 20 minutes, start at one swing and add 1 swing
Did rounds 1-13 overhead with 35# KB (compare to last time rounds 1-11)
Did rounds 14-19 eye level with 20# KB
Did round 20 overhead with 35# KB

Beautiful winter sunshine again today, but a vicious cold wind...


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