Re: The Shed 'O Pain
 

Wednesday August 13, 2014

pm session

[url]http://www.mapmyrun.com/view_workout?w=688747561[/url]

Trying to combine walking :run: with the transition to paleo/atkins to get down to the 105kg weight class (instead of current 105kg+ Oly lifting weight class).

Re: The Shed 'O Pain
 

Shoulder Mobilization Routine
10 air squats
5 GHDSU
3 rounds

10 KBS 35#
1 HSPU
15 KBS
2 HSPUs
25 KBS
3 HSPUs
50 KBS
5 rounds
33:10
Forearms were barely hanging on towards the end. Most of the HSPUs were strict, some were kipping.

1 ring muscle up on the :30 for 5 minutes. 10 total.

Re: The Shed 'O Pain
 

@Tim, so that's 1500 of the 10,000 done?

Thursday August 14, 2014

goblet squat, overhead squat, pass through, ankle mobility warmup

5 circuits of
pull downs
bench presses
curls
strict presses
sit ups
back raises

Finished with 1 mile on the treadmill, trying to lengthen my stride. My stride has gotten so short that people are asking why I'm "shuffling" when I should be walking. I shortened my stride a lot after the July 8 injury and then the july 26th re-injury. Gotta get it lengthened back out again.

Oly practice tomorrow at CTown then Saturday at Rubber City Weightlifting.

Re: The Shed 'O Pain
 

Thursday August 14, 2014

Congratulations to my friend Rhonda who got her first muscle up today!

Re: The Shed 'O Pain
 

5 pull ups
10 push ups
15 air squats
3 rounds

10 KBS 35#
1 muscle up
15 KBS
2 muscle ups
25 KBS
3 muscle ups
50 KBS
5 rounds
39:49
Bumping the weight up on Sunday. 45#.

Re: The Shed 'O Pain
 

@Tim, so that's 2,000 done?

I am a definite no for the trip to Tiffin on Sunday, but am interested in the SoP on Sunday morning.

Friday August 15, 2014

5 snatches at 65# focusing on rebending knees, keeping it close, and getting into a full squat.

5 snatches at 95# focusing on same things

5 c&j at 95# focusing on rebending knees, keeping it close, and getting into a full squat, then jerking it straight up

5 c&j at 115#, same things

60 double unders

Am going to try to get to training weight on the lifts tomorrow.

Re: The Shed 'O Pain
 

2 problems
3 TGUs 35, 45, 53, 61, 72# (These went well. It had been awhile.)
10 Pronators
5 rounds

Spent 20 minutes setting a new problem. A work in progress.

Re: The Shed 'O Pain
 

Saturday August 16, 2014

Oly Practice With Coach

snatches to 72kg
c&j to 105kg
cleaned 110, couldn't do anything with it.

Then........
3,3,3,3,3,3 back squats 20kg, 50kg, 70kg, 80kg, 100kg, 120kg

Then....
3,3,1 OHS, 20kg, 40kg, 50kg

It's inhumane to ask a 53 year old with arthritis and a replacement hip to do squats after Oly practice!!!!

Re: The Shed 'O Pain
 

Sunday August 17, 2014

Some stretching

21 minutes of continuous activity with light kettlebells and a roller wheel (which really gave my back a good stretch)

some HSPU skill practice, some false grip ring pullup practice, some dip practice.

Overall an easy day.

Watched Tim complete swings 2001-2500 of the 10k kb swing challenge. The kettlebell looked a little heavier today...

Re: The Shed 'O Pain
 

Mobility Work
Shoulder Mobilization Routine
3 rounds

10 KBS 45#
1 Press 95#
15 KBS
2 Presses
25 KBS
3 Presses
50 KBS
5 rounds
37:58
First day with 45#. Really torched the grip. Had to split the set of 50s into 25 and 25. Pleased with the time. One-fourth of the way through the challenge.
"Simple, but not easy."