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@ JT - It was a great trip. Glad to read every day about your progress.

9/4
Row 4 km. 19:54
Pushups X10X3
Overhead press (L) 20 X20, 25 X15/ (R) 5 X20X2

Shoulder took a turn for the worse in the weeks before the camping trip. Have decided to go for surgery to repair torn rotator cuff and torn biceps tendon. Skiing this season is apparently dependent on my ability to do pushups so will be doing them regularly in order to get as strong as possible before surgery on 1 Oct.

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Saturday September 5, 2015

Seeking wisdom in the Shed 'O Pain.

Some stretching and mobility
KB snatches up to 53#
KB swings up to 53#
Some light snatch practice up to 61#
A few cleans at 61#.
Really working on getting the hips to a position where thighs-hips-belly-chest are in a completely straight line. When I do this, my arms automatically stay straighter instead of bending early. Also, getting the completely straight line sets up the next move (e.g., quarter squat to catch) better.

Finished up with lots of curls, presses, and deltoid raises.

Helped Tim clean a few holds of his bouldering wall.

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Saturday September 5th, pm

was feeling saucy so went for a bike ride and then a walk.
Been a long time since I rode 7.5 miles
(and then jumped off the bike and walked a mile)
[url]http://www.mapmyrun.com/view_workout?w=1154722297[/url]
[url]http://www.mapmyrun.com/view_workout?w=1154743487[/url]

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9/5 Road bike ride 23 miles in and around downtown Colorado Springs and the west side.

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Sunday September 6, 2015

Stretching, mobility
Held a 20# goblet squat for 2 minutes
Held a 45# OHS for 1 minute
TGUs
3x20#
2x35#
1x45#

Snatches up to 66kg
C&J up to 84kg
150kg total
Need 165 for 2016 pan ams, nationals, and world cup
Need 182 for 2016 world championships
One step at a time.

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Sunday September 6, 2015

PM Session

Walked around three miles in 90F heat stopping occasionally to swing a weighted club. 7 over par...
[url]http://www.mapmyrun.com/view_workout?w=1156172475[/url]

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Monday September 7, 2015 (Labour Day)

stretching and mobility, then, two separate sh*t storms...

A.
Every 2 minutes, for 30 minutes (5 sets of each):
Station 1 – Deadlift x 3 reps 185, 195, 205, 215, 225
Station 2 – Ring Rows 5,6,7...
Station 3 – 2 Wall Walks

B.
In teams of two, with partners ALTERNATING movements, complete as many rounds and reps as possible in 10 minutes of:
AirDyne 0.25 mile
30 Kettlebell Swings 53# (Tim), 20# (JT)
15 Ring Dips (green band for JT)

Tim AirDyne
JT 30 KBS
Tim 15 ring dips
JT AirDyne
Tim 30 KBS
JT 15 ring dips
Tim AirDyne
JT 30 KBS
Tim 15 ring dips
JT AirDyne
Tim 25 KBS
Times up...
So I ended up doing half a mile on the AirDyne, 30 ring dips, and 60 KBS. This was a real sh*t storm

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Tuesday September 8, 2015

Swam 500 yards in 12:33

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Alden - Sounds like a great Trip!

JT _ Glad to see you seem to be healing better!

[B]WU:[/B]
400 m run (Not fast, but it was a run!)
~50 SUs
10 leg swings
10 air squats
10 Push ups
10 Downward Dog Push Ups
10 Pull Ups
25 Dead Bugs
10 Burpees (YAY! BURPEES!!)

[B]WOD:[/B]
21-15-9
115# Push Press
Calorie Row

12:27

[I]Doing 135# Thrusters didn't seem like a good thing to do to my knee. Though, it was a little dicey for a few of them. I broke the round in subsets of 7, 6, 5, 3, etc. I did the rows in about 2 pulls per Calorie. I rested too much, but I felt good about this one![/I]

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9/7 Road bike ride. 20 miles. 1500+ feet of climbing