Re: The Shed 'O Pain
 

Sunday June 15, 2014 PM

Swam 500 yards in 11:12. Probably could have made the 800 for the little triathlon in August.

Now to see whether I can sit on a bike for a few miles (need to get a seat and setup that don't hurt my steel hip...)

Re: The Shed 'O Pain
 

2 problems
3 TGU's 35, 45, 53, 61, 72#
10 pronators each arm
5 rounds

1 problem
5 dips 0, 5, 10, 15, 20#
5 rounds

A few strict bar muscle ups to finish up.

Hot and humid in the Shed this morning. Time to put in the AC.

Re: The Shed 'O Pain
 

Monday June 16, 2014

Oly practice with coach Dan Bell at Rubber City Weightlifting in Akron.

Snatches to 77kg.
C&J to 102kg.
Decided on 67/100 for opening weights.

I am ready for Toronto. Just need to rest and get my game face on.

Re: The Shed 'O Pain
 

Mobility Work
Warm up
Scapula Mobilization Routine
0.25 mile Airdyne
5 burpees
15 dubs
3 rounds

The Ghost
6 rounds of:
1 minute of rowing (Airdyne) 0.33, 0.33, 0.33, 0.33, 0.33, 0.34
1 minute of burpees 12, 12, 11, 11, 11, 12
1 minute of double-unders (These were a train wreck. I couldn't get a rhythm going. I ended up doing single unders)
1 minute rest

10 minute rest

EMOM for 10 minutes
Odd Minutes
1 power clean + 1 hang squat clean + 3 front squats @ 115# I had planned to do 135# but felt pretty whipped after the metcon. 115# went really well. I probably could have done 135#. Next time.
Even Minutes
3 muscle ups

Finished up trying the complex with 135#
[URL="https://www.youtube.com/watch?v=fqvCSvfsOhU"]https://www.youtube.com/watch?v=fqvCSvfsOhU[/URL]
WFS

Re: The Shed 'O Pain
 

Tuesday June 17th, 2014

Mobility warmup, incorporated ankle mobility to the routine. Will be adding cervical and upper thoracic spine after the meet.

Snatch practice up to 66kg (opener in Toronto will be 67kg)

C&J practice up to 85kg (opener will be 100kg)

Dialing it down on the road to Toronto.

Re: The Shed 'O Pain
 

1 problem
5 pull ups
10 push ups
15 air squats
10 pronators each arm
5 rounds

1 campus board lap
4 GHDSU
6 rounds

1 campus board lap
15 back extensions
6 rounds

5 for 6 strict bar muscles
Practiced kipping bar muscle ups. Probably about 8.

Re: The Shed 'O Pain
 

@Tim, how's your neck feeling?

Wednesday June 18, 2014
Four days until the Master's Pan Am Games in Toronto.
Snatch practice up to 150#.
C&J practice up to 185#.
Just taking it easy, trying to visualize the lifts, visualize the event, get in the moment. Someone who knows me saw me concentrating/meditating and, after I was done, asked me how I was feeling, where my head was at. I thought about it, and I am reminded of how I felt in the days leading up to Ironman. Ironman was a ridiculous challenge that I set out for myself about 10 years ago. On the days leading up to the event my main feeling was "I earned the right to stand on the starting line with everyone else, and I am mentally prepared for whatever happens, a DNF, coming last, finishing in the pack, finishing on the podium. I feel substantially the same way today. I earned the right to be on that lifting platform. I trained and competed in the sanctioned meets and hit the Pan Am qualifying weight on a double PR day in Miami. On Saturday night maybe I'll go 0 for 6, maybe I'll hit a few lifts and finish in the middle, and maybe I'll have a great night and win. I'm okay with all three of those outcomes. A lot of sacrifice has gone into this. I've been rock climbing maybe 2 times this year (instead of twice a week), have golfed three times (instead of twice a week), have crossfitted maybe 3-4 times (instead of 4 times a week), and haven't seen friends or family members in too long to remember. Perhaps that's the "price" of competing. Perhaps that why it feels like "earning" a spot on the starting line, or in this case, on the lifting platform. Anyway, that's how I feel.

Re: The Shed 'O Pain
 

Thursday June 19, 2014

Rest Day

50 hours until opening lift at Pan Ams...

Naturally something in my upper back is barking today!:shrug:

Re: The Shed 'O Pain
 

Mobility Work
Scapula Mobilization Routine
10 KBS 35, 45, 53#
5 pull ups
5 burpees
3 rounds

2 deadlifts @ 135, 155, 185, & 205#

DEADLIFT (5,3,1)
5@ 75% 230#
3@ 85% 260#
1@ 95% 290#
New set every 3:00
All singles no touch and go

POWER CLEAN (7 X 1)
New set every 2:00
Work up to a heavy single
125, 135, 145, 155, 165, 175,
Tried 185 a couple of times and switched to a hang power clean. 185, 195# (PR)

METCON (TIME)

3 Rounds
Run 400m
7- Power cleans 155#
11:25

5 strict ring muscle ups and 5 strict bar muscle ups.

JT - Good luck this weekend. I'll be thinking about you.

Re: The Shed 'O Pain
 

Bouldered at CRG with Jeff. Fun.