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Re: The Shed 'O Pain
@Jeff, that programming has a lot of heavy lifting in it, no wonder you can do OHS with the kidlings...
Saturday December 6, 2014 Had to skip the Oly meet in Grafton. Got in a 1.2 mile walk. |
Re: The Shed 'O Pain
1 problem
10 pronators 10 push ups 5 rounds Set your timer for 1 minute intervals and do the sets below at the start of each minute... Choose a suitable hold for the dead hangs and use a jug for the pull ups... Metolius board-medium edge 10# 1. 20 second hang / 1 pull up 2. 16 second hang / 2 pull ups 3. 12 second hang / 3 pull ups 4. 8 second hang / 4 pull ups 5. 4 second hang / 5 pull ups 6. 4 second hang / 5 pull ups 7. 8 second hang / 4 pull ups 8. 12 second hang / 3 pull ups 9. 16 second hang / 2 pull ups 10. 20 second hang / 1 pull up Finished up with... 5 GHDSU 30 second goblet hold 30 second seiza hold (for ankle mobility, I've noticed my right ankle is much less flexible than my left) |
Re: The Shed 'O Pain
Sunday December 7th, 2014
Ten different stretching and mobility movements to loosen up my sore back. Death By Kettlebell (started with 20# overhead, went to 15# and then 10# to eye level for rounds 11-19, then back to 20# for the final round of 20) Was very happy to finish this and to keep moving for the 20 minutes. This is going to be my go-to Sunday workout until I can finish it at 35# for all twenty rounds. KB swings rule. |
Re: The Shed 'O Pain
Mobility Work
Wall Balls 10, 15, 20 reps 5 pull ups 5 burpees Shoulder Mobilization Routine (all done while kneeling in the seiza pose) 3 rounds 4 front squats @ 45, 65, 95, 115, and 135# 6 sets of 4 front squats @ 155# Week 2, day 1 5 sets of 30 KBS @ 35# with a minute rest between sets. Hardest part was the grip. 10 minute EMOM odd minutes - 30 dubs even minutes - 6 pull ups |
Re: The Shed 'O Pain
@Tim, that's a good way to double dip by doing the shoulder mobilization and ankle stretching at the same time. Very efficient.
Monday December 8, 2014 Snatch Practice (while wearing sneakers instead of lifting shoes) 10x40kg 10x50kg 5x60kg 1 @ 62, 64, 66, 68, 70. Felt good to get 70kg again. I think I'm going to retire the lifting shoes and stick with the sneakers. It seems like my thighs, hip, butt and back hurt much more after lifting and squatting with the lifting shoes. Also, I've hit my two best totals wearing sneakers, so, I think that's that.... Stopped at the rock climbing gym on the way home from RCW and climbed four easy routes. My forearms got severely pumped. |
Re: The Shed 'O Pain
Tuesday December 9, 2014
Walked a mile on the treadmill. Held a goblet squat. A nice little circuit of: dumbbell presses (10 with each arm) lat pulldowns, 10 ghd situps, 3 ghd back extensions, 3 made it through dumbells weighing 10, 20, 25, 30, 35, and 40. need to get back to where I can go through the 55# dumbells... |
Re: The Shed 'O Pain
1 problem
10 pronators 10 push ups 5 rounds 1 problem 5 strict HSPUs on an abmat 5 rounds Set your timer for 1 minute intervals and do the sets below at the start of each minute... Choose a suitable hold for the dead hangs and use a jug for the pull ups... Metolius board-small edge 1. 20 second hang / 1 pull up 2. 16 second hang / 2 pull ups 3. 12 second hang / 3 pull ups 4. 8 second hang / 4 pull ups 5. 4 second hang / 5 pull ups 6. 4 second hang / 5 pull ups 7. 8 second hang / 4 pull ups 8. 12 second hang / 3 pull ups 9. 16 second hang / 2 pull ups 10. 20 second hang / 1 pull up |
Re: The Shed 'O Pain
Wednesday December 10, 2014
Rowed 1k Mobility C&J Practice (I stank) 3-3-3-3-3-3-1-1 45-75-105-135-165-195-215(missed the j)-220(missed the j) I've been so focused on learning to snatch better that I haven't been going overhead enough with the jerk and it is showing... |
Re: The Shed 'O Pain
Mobility Work
Wall balls 15, 20, 20 5 pull ups 5 burpees Shoulder Mobilization Routine (all done while kneeling in the seiza pose) 3 rounds 2 front squats @ 45, 65, 95, 115, & 135#. 6 sets of 2 front squats @ 155# Week 2, day 2 Clean & Jerk 135# Ring Muscle Ups 9-7-5 40 dubs after each round 17:38 |
Re: The Shed 'O Pain
Thursday December 11, 2014
I dug the hole pretty deep today... Rowed 2k in 8:57 Twenty overhead walking lunges with 11# bar E2MO2M, jerks from the boxes 3-3-3-3-1 75-95-135-185-215 Followed immediately by E2MO2M, deadlifts 3-3-3-3-3-3-3 185 snatch grip 215 snatch grip 215 clean grip 265 clean grip 285 clean grip 395 clean grip 445 clean grip (the world was spinning on this one) Followed immediately by 500m row, 1:37 1 minute rest 500m row, 1:59 Then I laid on the floor for about 10 minutes... |
Re: The Shed 'O Pain
Friday December 12, 2014
Was moving surprisingly well today after yesterday's slog... Rowed 1k to warmup Did mobility work on shoulders, hips, and back Snatch Practice up to 160#. Was really happy to hit 160 (73kg) today. |
Re: The Shed 'O Pain
Agile 8
20 wall balls 5 pull ups 5 burpees shoulder mobilization routine 3 rounds 2 front squats @ 45, 65, 95, 115, & 135 6 set of 5 front squats @ 155# Week 2, Day 3 JT joined me for the front squats today. Nice to have company doing them. 3 sets 80% 90% 100% effort: 0.5 mile Air-Dyne 15 burpees 15 CTB chin ups 15 PC and jerk 95# 50 DU Rest 4 min between sets 10:19, 9:22, 8:19 I enjoyed this met con. Much easier mentally breaking them up into three sets. Also allows you to maintain some intensity. Also got some good coaching from JT. |
Re: The Shed 'O Pain
Saturday December 13, 2014
Tim made me do front squats today. I hate him. Warmup and then 6 sets of 5 reps at 155#. Did I mention I hate him? Then I did 20 minutes of step ups onto a 12" box holding a 5# kettlebell in one hand, alternating every minute. This was really hard b/c someone made me do 6x5@155# front squats today. |
Re: The Shed 'O Pain
Sunday December 14, 2014
Heading for the sun tomorrow, but this morning was spent toiling in the Shed 'o Pain. Mobility work (goblet squat, pass throughs, hips) TGUs up to 45# (TGUs make BTUs) (was really happy to hit the 45# TGU!) This is a money movement for me and I feel better every time I get down on the ground and roll around like that. OHS up to 95# (could have gone heavier but that wasn't today's agenda) A simulated C&J competition lots of empty bar movements, trying to groove the path and feel the path 3x95 2x135 1x185 1x205 1x225 1x235 I was pretty happy to hit 235, it's my new Shed PR (and only 10 pounds short of my all time PR). |
Re: The Shed 'O Pain
2 problems
TGUs 5-35#/4-45#/3-53#/2-61#/1-72# 10 pronators 5 rounds Set your timer for 1 minute intervals and do the sets below at the start of each minute... Choose a suitable hold for the dead hangs and use a jug for the pull ups... Metolius board-small edge 1. 20 second hang / 1 pull up 2. 16 second hang / 2 pull ups 3. 12 second hang / 3 pull ups 4. 8 second hang / 4 pull ups 5. 4 second hang / 5 pull ups 6. 4 second hang / 5 pull ups 7. 8 second hang / 4 pull ups 8. 12 second hang / 3 pull ups 9. 16 second hang / 2 pull ups 10. 20 second hang / 1 pull up HSPUs ring dips push ups 1-2-3-4-5-6-7 Didn't time it, just wanted to do some gymnastic pushing. Watched JT clean and jerk 235#. Impressive. |
Re: The Shed 'O Pain
Monday December 16, 2014
Walked through CLE airport Walked through Tampa airport Walked on Sand Key for an hour |
Re: The Shed 'O Pain
Tuesday December 17, 2014
rounds of presses and pull downs: Strict single arm dumbbell presses, alternating arms 10-10-...10-5 5, 10, 15, 20, 15, 20, 25, 30, 35, 40, 45, 50 10 Pull downs, adding 1 plate per round Afterwards KB swings 10x15 10x20 10x25 Then went for a short walk on the boardwalk on the bay. |
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 set of 2 front squats @ 155# Week 3, Day 1 10 minute EMOM odd minutes 3 clean and jerks @ 135# even minutes 7 pull ups "Annie" 50-40-30-20-10 Double Unders Abmat Situps 7:18 |
Re: The Shed 'O Pain
Wednesday December 17, 2014
Paddled a sea kayak in the warm Gulf of Mexico for a little less than an hour. Discovered several little muscles that don't get used much. As the afternoon goes on, more and more of those muscles are revealing themselves. Beautiful sunshine and calm water, not a bad way to spend an hour. |
Re: The Shed 'O Pain
It's cold and gloomy in Ohio.:brrr:
10 KBS 35, 45, 53# 5 pull ups 5 burpees Shoulder Mobilization Routine 3 rounds A few muscle ups, HSPUs, and kettlebell swings @ 72#. "Nate" 20 minute AMRAP 2 muscle ups 4 HSPUs 8 KBS @ 72# 11 rounds Kept my effort at 85%. |
Re: The Shed 'O Pain
Thursday December 18, 2014
Looking forward to heading home tomorrow. The sun in Florida warms my skin but my family in Ohio warms my soul. Nice hour long walk on the beach, sunny and warm. [url]http://www.mapmyrun.com/view_workout?w=820657865[/url] Held various squats and plank positions in the sand. Back at the hotel gym... Did rounds of single arm dumbbell presses and pull downs Ran the rack on the dumbells at ten reps each side from 5# to 50# increasing by 5# Added one plate to the pulldown machine each time. By the end it felt like about 1/2 my body weight. |
Re: The Shed 'O Pain
Mobility Work
10 wall balls 5 pull ups 5 burpees Shoulder Mobilization Routine 3 rounds 2 front squats @ 45, 65, 95, 115, & 135# 6 sets of 6 front squats @ 155#. Tough! Week 3, Day 2 Attempted several strict bar muscle ups. Many close attempts but no successful one. |
Re: The Shed 'O Pain
Oh I'm sad that I missed that 6x6 front squat session, said no-one ever...
Got in some snatch practice, went 5 for 10 at 70kg or above. Happy to be back home in Ohio. |
Re: The Shed 'O Pain
Bouldered at the new Vertical Adventures climbing gym in Columbus with Norm. The bouldering is not as good as CRG. The main attraction would be the lead walls. They are as long as Planet Rock's walls with interesting contours. It was worth checking out. Finger tips are very tender.
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Re: The Shed 'O Pain
Saturday December 20, 2014
Got up at 6:30, waited until 7:40 for the sun to "rise" (the overcast sky got a little lighter...) Didn't feel 100% today, so I took it easy. Did some mobility work and then did C&J practice in the barn going up to 185#. Nothing too tough. |
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 3, Day 3 10 minute EMOM 4 clean and jerks odd minutes (tough) 8 pull ups even minutes 10 minute EMOM 30 dubs I did 30 dubs for the first 5 minutes and bumped it down to 20 for the next 4. Finished with 30. 260 total. |
Re: The Shed 'O Pain
Sunday December 21, 2014
The days start getting longer from here Mobility TGUs to 45# Front Squats to 155# Snatch Grip Deadlifts 10x135# Clean Grip Deadlifts 10x185# KB swings 10-10-10-10-10, 10,15,20,35,45 A good day's work in the Shed. |
Re: The Shed 'O Pain
2 problems
10 pronators Shoulder Mobilization Routine 5 rounds 6 laps-Campus board Some bar and ring muscle ups. |
Re: The Shed 'O Pain
Monday December 22, 2014
Snatch Practice At Rubber City Weightlifting Mobility 3x40kg 3x45kg 3x50kg 2x55kg 2x60kg 1x65kg 1x70kg 1x75kg 1x81kg (PR!!!!!) 1x82kg miss 1x70kg Clean Support Practice 1 minute and 10 3" front squats under 45#, 135#, 225#, 265# 265# felt like having a refrigerator on top of me... |
Re: The Shed 'O Pain
Nice PR JT!
Mobility Work 10 wall balls 5 pull ups 5 burpees Shoulder Mobilization Routine 3 rounds 2 front squats @ 45, 65, 95, 115, & 135# Front Squat 5 Sets of 5 @ 165# Tough! Week 4, Day 1 Clean and Jerk 135# 5-4-3-2-1 Dubs 50-40-30-20-10 (I was crappy at these today) 9:34 10 minute EMOM 15 KBS 53# Odd minutes 5 pull ups Even minutes |
Re: The Shed 'O Pain
Tuesday December 23, 2014
Mobility Work Rowed 5k in 25:04 Mobility Work Overhead lunges |
Re: The Shed 'O Pain
18 boulder problems
Worked in 5 sets of TGUs @ 35, 45, 53, 61, & 72# and 5 sets of 10 pronators. Worked on a new problem for 15 minutes. |
Re: The Shed 'O Pain
Wednesday December 24, 2014, Christmas Eve
C&J Practice Mobility, stretching, warmups 40kg x 3 50kg x 3 60kg x 2 70kg x 2 80kg x 2 90kg x 1 100kg x 1 105kg x 1 110kg x 1 (Yes!, my 4 heaviest lifts ever are 110, 112 (twice), and 113 (once)) 114kg x 1 (miss, PR attempt) 80kg x 5 Then did jerk supports up to 120kg. 120kg overhead is really really really heavy |
Re: The Shed 'O Pain
Merry Christmas friends!
Mobility Work 20 wall balls 5 pull ups 5 burpees Shoulder Mobilization Routine 3 rounds 2 Fronts Squats @ 45, 65, 95, 115, @ 135# 6 sets of 2 Front Squats @ 155# Week 4, Day 2 10 KBS 35 & 45# 5 pull ups 25 Dubs 2 rounds 21 KBS 53# 12 pull ups 100 Dubs 1st Round: 3:59 6 minute rest 2nd Round 3:44 A few ring muscle ups. |
Re: The Shed 'O Pain
Thursday December 25, 2014
Merry Christmas one and all. Walked one mile around the farm, slowly, in my boots, b/c it was muddy. |
Re: The Shed 'O Pain
Mobility Work
10 KBS 35, 45, 53# 5 pull ups 5 burpees 3 rounds A few power cleans @ 95# 21-18-15-12-9-6-3 reps for time of: 95-lb. power cleans Sit-ups Back extensions 14:39 (Happy with that time.) 10 minute EMOM Odd 20 Dubs Even 5 HSPUs |
Re: The Shed 'O Pain
Friday December 26, 2014
TGUs to 45# Deadlifts to 465# 10x365# deadlift Going to go for a walk in the warm sunshine this afternoon. |
Re: The Shed 'O Pain
Saturday December 27, 2014
Warmup, Mobility, Stretching EMOM for 100 minutes 1 snatch (increasing weight from 31# up to 125#) 10 single unders Afterwards, presses from the new rack (Thanks Tim!) |
Re: The Shed 'O Pain
Bouldered at CRG with Norm. Had a good time and sent some good problems. I have some unfinished business though.
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Re: The Shed 'O Pain
Mobility Work
10 Wall Balls 5 pull ups 5 burpees Shoulder Mobilization Routine 3 rounds 2 front squats @ 45, 65, 95, 115, 135, & 155#. 4 sets of 4 Front Squats @ 175# (Tough!) Week 4, Day 3 20 dubs 10 kbs 53# 10 push ups 10 rounds 18:12 |
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