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Re: The Shed 'O Pain
2 problems
10 reverse wrist curls 10 hip extensions 5 rounds Hangboard Strength Workout Using the half crimp grip, 2 finger, and pinch grip perform 5 sets of 10 second hang with 2 minutes rest. Half Crimp 35# (40# next time) 10, 10, 10, 10, 10 sec. 2 finger 0# 6, 8, 8, 7, 8 sec. Pinch 0# 10, 10, 10, 10, 10 sec. (5# next time) Worked in 5 sets of 30 seconds goblet squat hold, couch stretch each leg, and 5 kb presses at 20#. |
Re: The Shed 'O Pain
Tuesday December 1, 2015
Walked 1 mile as fast as I could, including all out up the big hill. This got me winded, and that's a good thing. Rowed 1k in 8:05 to warm up. Rested 1 minute Rowed 1k in 4:26, this also got me winded. Stretched and mobilized OHS 3x45 3x95 3x105 3x115 (missed the third one) 3x135 (missed all three) 4x145 (missed all four) Front Squats 3x145 3x175 3x195 2x205 1x215 1x225 1x235 1x245 1x255 (then I stopped, b/c my thighs were alternating between jello and concrete. they had subsequently settled on concrete. tomorrow ought to be "fun") |
Re: The Shed 'O Pain
Wednesday December 2, 2015
AM Went for a 1 mile walk, alternating walking forwards, backwards, shuffling left, shuffling right, karaoke left, karaoke right. This was a challenge after yesterday's squat-mageddon. PM Drove to Ctown Stretched, a lot... Presses from the blocks 3x45 3x65 3x85 3x105 3x125 3x145 1x165 Jerks from the blocks 2x165 3x185 2x195 2x205 2x215 1x225 1x235 (miss) 1x245 1x255 (miss) 1x265 (miss, but man o man was it close) Walked home in the rain When I got home I realized I'd driven to CTown. Stomped back to CTown in the rain. Drove home. One of the serious challenges of being a master's athlete is remembering where you left the car... |
Re: The Shed 'O Pain
JT-That's too funny.
10 goblet squats 5 pull ups 5 burpees shoulder band stretches 3 rounds A. Every 2 minutes, for 20 minutes (5 sets of each): Station 1 – Romanian Deadlift x 8 reps 135, 145, 155, 165, 175# Station 2 – Ring Dips x 10 reps B. Every four minutes complete: 20 Russian Kettlebell Swings Air-Dyne 0.5 miles Four rounds-2:17, 2:17, 2:12, 2:07 C. Three sets of: Supine Ring Row x 10 reps Rest 30 seconds Hollow Holds x 60 seconds (had to take short breaks to continue) Rest 30 seconds 5 kipping bar muscle ups |
Re: The Shed 'O Pain
Thursday December 3, 2015
Rest day, just some random walking around on a cold, grey, December day in Cleveland. |
Re: The Shed 'O Pain
2 problems
TGUs 5-4-3-2-1/35, 45, 53, 62, 71# 5 rounds 1 additional TGU @ 81# each arm. [URL="https://www.youtube.com/watch?v=mPTaPbL1edw"]https://www.youtube.com/watch?v=mPTaPbL1edw[/URL] WFS 5 additional problems Good session tonight. |
Re: The Shed 'O Pain
@Tim, I wondered how you got the extra pounds, thought there might be duct tape involved...
Friday December 4, 2015 Three weeks until Christmas Three months until the Arnold, where I intend to break the Ohio snatch record. Stretching, mobility, new ankle and hip stretches (ouch) Squat snatches 3 for 15 at 40kg (really didn't have it) 1 for 3 at 50kg Split snatches 2 for 2 at 50kg 2 for 2 at 60kg 1 for 1 at 65kg 1 for 1 at 70kg 1 for 1 at 75kg 0 for 1 at 79kg (which is the Ohio record) Squat clean and jerks 3 for 3 at 60kg 2 for 2 at 70kg 1 for 1 at 80kg Power clean and jerk 1 for 1 at 90kg 1 for 1 at 100kg Not too bad for first heavy day since the meet |
Re: The Shed 'O Pain
@Tim, I wondered how you got the extra pounds, thought there might be duct tape involved...
Friday December 4, 2015 Three weeks until Christmas Three months until the Arnold, where I intend to break the Ohio snatch record. Stretching, mobility, new ankle and hip stretches (ouch) Squat snatches 3 for 15 at 40kg (really didn't have it) 1 for 3 at 50kg Split snatches 2 for 2 at 50kg 2 for 2 at 60kg 1 for 1 at 65kg 1 for 1 at 70kg 1 for 1 at 75kg 0 for 1 at 79kg (which is the Ohio record) Squat clean and jerks 3 for 3 at 60kg 2 for 2 at 70kg 1 for 1 at 80kg Power clean and jerk 1 for 1 at 90kg 1 for 1 at 100kg Not too bad for first heavy day since the meet |
Re: The Shed 'O Pain
1 problem
10 push ups 1 problem 10 kettlebell swings 35, 45, 53, 62, 71# 5 rounds 2 problems 5 HSPUs 5 rounds 2 additional problems I was able to send each of my established problems twice. First time. |
Re: The Shed 'O Pain
Saturday December 5, 2015
Stretching, mobility, holding goblet and OHS TGUs 2x20 each side 2x35 each side 1x45 each side 1x53 each side (Tim's 83 pounders yesterday got me fired up) Death by Kettlebell 20 rounds, 20# Congratulations! You have won the right to insert the 35# KB into your routine! |
Re: The Shed 'O Pain
10 goblet squat 25, 30, 40#
5 strict pull ups 5 burpees shoulder mobilization routine 3 rounds A. Three sets of: Front Squat x 5 reps 115, 135, 155 (3) Rest 60 seconds Single-Arm Trap 3 Raise x 10 reps each arm 5, 10, 10# Rest 60 seconds Double-Under Practice x 25 reps Rest 60 seconds B. 15 Swings 35# 5 Goblet Squats 35# 5 Push-Ups 10 rounds 10:56 5 kipping bar muscle ups + 5 for 5 strict bar muscle ups (first one was a struggle) |
Re: The Shed 'O Pain
Sunday December 6, 2015
Squat Day stretching and mobility, then... OHS to 135# (went 1 for 3 at 135# FS to 255# (went 1 for 1 at 255#) BS to 300# (went 1 for 1 at 300#) My legs are tired... |
Re: The Shed 'O Pain
Monday December 7, 2015
Walked over to CTown (which is about a mile) on a very nice late fall day. Stretched, mobilized. Squat Snatches 5 for 5 at 45 5 for 5 at 75 3 for 3 at 95 2 for 3 at 115 0 for 2 at 135 Split Snatches 2 for 2 at 135 1 for 1 at 145 1 for 1 at 155 missed 165 and 176 (176 is the Ohio record for my age/weight) (I want to break the record at the Arnold in March, 2016) |
Re: The Shed 'O Pain
1 problem
10 push ups 11 rounds Hangboard Strength Workout Using the half crimp grip, 2 finger, and pinch grip perform 5 sets of 10 second hang with 2 minutes rest. Half Crimp 40# 10, 8, 5, 8, 9 sec. 2 finger 0# 7, 10, 10, 10, 10 sec. Pinch 5# 9, 9, 9, 8, 10 sec. Worked in: 10 sets of 30 second goblet squat hold 5 sets of 5 kb presses 20, 25, 30, 35, 35 |
Re: The Shed 'O Pain
10 goblet squats 25, 30, 40#
5 strict pull ups 5 burpees shoulder mobilization routine 3 rounds A. Four sets of: Romanian Deadlift x 6 reps 135, 155, 175, 195# Rest 60 seconds Turkish Get-Ups x 2 reps each arm 45, 53, 62, 71# Rest 60 seconds Strict Pull-Ups x 5 reps w/20# Rest 60 seconds B. Complete rounds of 21, 15 and 9 reps for time of: Kettlebell Swings 62# Burpees 5:45 5 strict ring muscle ups + 3 strict bar muscle ups |
Re: The Shed 'O Pain
Tuesday December 8, 2015
Back was feeling a little stiff/tweaked, so... Walked a mile, including the big hill near my place. Stretched for half an hour. Threw a ball against a wall, kicked a ball against a wall, juggled, worked on eye hand co-ordination. |
Re: The Shed 'O Pain
2 problems
10 push ups 10 reverse wrist curls 5 rounds 12 campus laps (1 every 2 minutes) Worked in 5 sets of 5 HSPUs and 5 sets of 30 second goblet squat holds. Finished up with 5 additional problems. One every minute for 5 minutes. |
Re: The Shed 'O Pain
Wednesday December 9th, 2015
Two short walks. Babying my hip/back/butt. Thursday December 10th, 2015 Walked, did an hour of body work, got worked over in PT, walked a little more. Am going to try to move a light bar tomorrow. |
Re: The Shed 'O Pain
10 goblet squats 25, 30, 40#
5 strict pull ups 10 thoracic bridges shoulder band stretches 3 rounds A. Four sets of: Step-Ups x 5 reps each leg w/2 25# dumbbells Rest 60 seconds Ring Push Up X 10 reps Rest 60 seconds 15' rope ascent X 2 Rest 60 seconds B. 15 minute AMRAP 20 Kettlebell Swings 53# 10 Burpees 0.5 mile Air-Dyne 4 rounds + 30 reps 5 kipping bar muscle ups + 2 strict bar muscle ups |
Re: The Shed 'O Pain
Friday December11, 2015
Video From The 2015 American Master's Championships My snatches are at 3:13, 4:13, and 4:43. [url]https://www.youtube.com/watch?v=RdU02M43kCs&list=PLcqvzaS020MabqJWJeFmCfxLx150CIrx4&index=20[/url] My C&J are at 2:36, 4:21, and 6:11 [url]https://www.youtube.com/watch?v=UBUWGAdG048&list=PLcqvzaS020MabqJWJeFmCfxLx150CIrx4&index=19[/url] |
Re: The Shed 'O Pain
Friday December 11, 2015
Went to 1513 and worked with Kim Williams and Mike Walker. Took it easy, Snatches 5x20kg 5x40kg 5x50kg C&J 5x50 5x60 1x70 Back felt pretty good. Was this wisdom in action? |
Re: The Shed 'O Pain
3 problems
10 push ups 11 rounds Tried to climb all my problems 3 times. I gave it 33 attempts and had 8 misses. Most of the misses were during the last part of the workout. Meanwhile... Mary's Workout 10 goblet squats 3, 5, 10# 5 ring rows 5 burpees 20 reverse lunges 60 seconds 5 push ups 60 seconds 5 band assisted pull ups 60 seconds 4 rounds 10 KBS 20# 10 burpees 0.25 mile on Air-Dyne 3 rounds 10:44 5 minutes of stretching Planning a partner workout for tomorrow... |
Re: The Shed 'O Pain
Mary joined me for a bit of a grinder.
10 goblet squats 25, 30, 40# 5 strict pull ups 5 burpees shoulder mobilization routine A. Four Sets of: Sumo Deadlift X 5 135, 155, 185, 205 60’ 10 Ring Dips 60’ 10 Bat Wings 25# dumbbells 60’ B. In teams of two, with only one person working at a time, complete: 50 Burpees 100 Kettlebell Swings 53# 150 Squats 400 Meter Run* 150 Squats 100 Kettlebell Swings 53# 50 Burpees Both teammates will run at the same time, but the first partner to complete the run cannot start the squats until their teammate returns. 24:12 I did exactly half of what is posted. I cut down Mary's reps. I don't want her getting too sore. I want her coming back for more. 5 kipping bar muscle ups to finish up. |
Re: The Shed 'O Pain
2 problems
10 push ups 5 rounds Hangboard Strength Workout Using the half crimp grip, 2 finger, and pinch grip perform 5 sets of 10 second hang with 2 minutes rest. Half Crimp 40# 10, 10, 8, 8, 9 sec. 2 finger 0# 5, 7, 10, 10, 10 sec. Pinch 5# 9, 8, 8, 9, 10 sec. Worked in: 5 sets of 30 second goblet squat hold 5 sets of 5 candlesticks 5 sets of 30 second handstand holds Meanwhile... Mary's Workout 10 goblet squats 3, 5, 10# 5 band assisted pull ups 10 thoracic bridges 3 rounds A. Four sets of: Russian Step-Ups x 10 reps each leg Rest 60 seconds Dumbbell Bench Press x 10 reps 10# Rest 60 seconds Side Plank x 30 seconds each side Rest 60 seconds B. 2 mile Airdyne 8:15 5 minutes of stretching. |
Re: The Shed 'O Pain
Saturday/Sunday
Trail work with shovels, loppers, and chain saws. Monday Walked over to CrossFit Soul in Miami. Mobility and stretching. Snatches to 70kg Front squats to 90kg Kibbitzed with some impressive athletes and coaches Walked home |
Re: The Shed 'O Pain
Tuesday December 15, 2015
Rowed 1k in 5:47, rested 2 minutes, rowed 1k in 4:41. That's pretty quick for me. Stretched, mobilized, did TGUs. 2x10# on each side 2x20# on each side 2x35# on each side 1x44# on each side It was 85F and blazing sun. I got half baked (or more than half) |
Re: The Shed 'O Pain
Wednesday December 16, 2015
Walked over to CrossFit Soul in Miami. My heart and lungs were/are still tired from yesterdays max effort 1k row. stretched C&J Session empty bar drills 3x40kg 3x50kg 3x60kg 2x70kg 2x80kg 1x85kg 1x90kg 1x95kg 1x101kg Stretched and mobilized. PT has me doing 1/2 my stretching and mobility after lifting. Walked back. |
Re: The Shed 'O Pain
10 goblet squats
5 pull ups 10 thoracic bridges shoulder band stretches A. Every 2 minutes, for 16 minutes (4 sets of each): Station 1 – Double Kettlebell Front Squat x 6 reps 45 and 53# (alternated each round) These were very difficult. Station 2 – Ring Rows x 10 reps B. Three sets for max reps of: 60 seconds of Wall Ball Shots 25, 20, 20 reps Rest 60 seconds 60 seconds of Push-Ups 40, 35, 32 reps Rest 60 seconds 60 seconds of Box Jump-Overs 18, 16, 21 reps Rest 60 seconds 5 kipping bar muscle ups. This was a bit of a suckfest. During the second round of box jumps I had a somewhat spectacular wipe out. I tripped over the box and landed face first on the other side. Much to Mary's amazement I got up and continued on. Very reminiscent of JT wiping out over the bar once. Luckily my wipe out is not on video anywhere. Mary joined me for the workout. She did yoga session for the first part and joined me for the second part. Nice to share the suffering with my daughter. |
Re: The Shed 'O Pain
2 problems
3 TGUs each arm 35, 45, 53, 62, 71# 10 reverse wrist curls 3 seconds-2 finger pocket 5 rounds 1 addition problem. Completed all established problems. 1 miss. Hangboard Strength Workout Using the half crimp grip, 2 finger, and pinch grip perform 5 sets of 10 second hang with 2 minutes rest. Half Crimp 40# (45# next time) 10, 10, 10, 10, 10 sec. 2 finger 0# (2.5# next time) 10, 10, 10, 10, 10 sec. Pinch 5# 10, 10, 9, 7, 8 sec. Worked in 10 sets of 30 second goblet squat holds. |
Re: The Shed 'O Pain
Thursday December 17th, 2015
Walked 2.1 miles, did a little fishing Friday December 18th, 2015 A couple hours of trail work (this means cutting brush, moving rocks, moving logs, cutting branches, cutting trees, etc.) Saturday December 19th, 2015 Travel and rest day |
Re: The Shed 'O Pain
1 Attachment(s)
Shed was hopping this morning. JT and Mary joined me for a workout.
A. Four sets of: Double KB Front Squat x 10 reps/2 35# Kettlebells Rest 60 seconds Strict Pull-Ups x 3 reps 10, 20, 30, 40# Rest 60 seconds 15 ab wheel roll outs Rest 60 seconds B. Complete as many rounds and reps as possible in 7 minutes of: 40 Kettlebell Swings 35# 30 Push ups 20 Box Step-Ups 20" 2 rounds + 17 reps C. For time: 0.5 mile run 1:55 5 kipping bar muscle ups (felt hard) JT got me a cool t-shirt with a logo for the Shed. |
Re: The Shed 'O Pain
Sunday December 20, 2015
A little stretching and mobility, not too much. A few light squats, trying to keep the bar over the middle of my foot. A few light snatches, trying to keep the bar over the middle of my foot. A few presses (up to 125#), trying to keep the bar over the middle of my foot. In the afternoon, walked about 1.5 miles with my chain stop, stopping occasionally to cut limbs off trees. In the evening, went to Ashland University to watch John play. Ashland won again, now 9-1 and ranked #22 in the country. |
Re: The Shed 'O Pain
Monday December 21, 2015
The winter solstice Thank goodness the days are going to start getting longer... Drove down to RCW in Akron a little stretching, then snatch practice 5 for 5 at 40kg 3 for 3 at 50kg 2 for 2 at 65kg 1 for 1 at 70kg 1 for 1 at 75kg 0 for 2 at 80kg (but they were both really close, 80kg is my PR, I've made it once, at the Arnold in March of 2015) 3 for 3 at 60kg Back Squats 3x40kg 3x70kg 3x90kg 3x115kg |
Re: The Shed 'O Pain
2 problems
10 push ups 10 reverse wrist curls 5 seconds-2 finger pocket 5 rounds Hangboard Strength Workout Using the half crimp grip, 2 finger, and pinch grip perform 5 sets of 10 second hang with 2 minutes rest. Half Crimp 45# 6, 10, 8, 8, 7 sec. 2 finger 2.5# (5# next time) 10, 10, 10, 10, 10 sec. Pinch 5# 6, 10, 7, 9, 10 sec. Worked in: 5 sets of 5 kb presses each arm-20, 20, 25, 30, 35# 5 sets of 30 second goblet squat hold 5 sets of 3 candlesticks 2 sets of 10 finger curls 45 and 80# |
Re: The Shed 'O Pain
Tuesday December 22, 2015
Took advantage of the lovely warm weather to go outside for a long walk, stopping occasionally to swing a metal club and send a white ball skyward. 5 over par. |
Re: The Shed 'O Pain
Mary joined me in this workout tonight.
A. Every 2 minutes, for 20 minutes (10 sets, 5 of each): Odd Sets – Deadlift x 6 reps 185, 195, 205, 215, 225# Even Sets – DB Bench Press x 6 reps 25, 30, 30, 30, 40 (these were better this time) B. Three rounds for time of: 5 Burpees 15 Kettlebell Swings 53# 25 double unders 4:03 Mary beat me by a few seconds on this one. It was a heated battle. You could see it on her face that she was proud that she beat the old man. I've created a monster. 5 strict ring muscle ups + 5 kipping bar muscle ups + 1 strict bar muscle up JT-Pretty sweet to play golf in December! |
Re: The Shed 'O Pain
Wednesday December 23, 2015
Walked over to CTown on a lovely winter day. My legs felt like crap after Monday's squats. Did 3/4 of my stretching and mobility. C&J Day Empty bar drills 5x95 5x115 5x135 1x155, 165, 175, 185, 195, 205, 215, 225 no misses thought about trying 230 or 235, but I was out of gas. Did 3/4 of my stretching and mobility. Staggered home in the dark. |
Re: The Shed 'O Pain
2 problems
10 push ups 10 reverse wrist curls 5 second 2 finger hang 5 rounds Fingerboard Pyramid Training open crimp 20# (25# next time) 3 finger 0# (5# next time) 3 finger 20# (middle, ring, pinkie) replacing this with pinch next time, uncomfortable!) 2 finger pocket -45#, -35# (-30# next time) Sloper 20# (25# next time) 2 sets each grip Worked in 5 X 5 reps Strict HSPU |
Re: The Shed 'O Pain
Mary joined me for some Christmas cheer.
Warm up-A few reps of each movement. “12 Days of Christmas” 1 – 100 Meter Run 2 – Burpee Box Jump Overs 20" 3 – Push-Ups 4 – Toes to Bar 5 – Burpees 6 – Dumbbell Grounds to Overhead 40# 7 – Push-ups 8 – Jumping Lunges 9 – Kettlebell Swings 53# 10 – Shoulder to Overhead-25# dumbbells 11 – Goblet Squats 40# 12 – Pull-Ups T-37:20 M-44:30 |
Re: The Shed 'O Pain
Thursday December 24, 2014
Christmas Eve Swam 21 minutes. Lost track of how far I went, which was actually a good thing b/c it let me focus on the feel of the water. Wonder if I could ever swim 2.4 miles in 95 minutes again like when I did Ironman.... Maybe after Oly lifting is over. |
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