Re: The Shed 'O Pain
 

Sunday September 28, 2014

OHS
10xpvc
10x11# training bar
10x45# bar
10x75# (these were really hard)

Metcon
10 burpee buy-in (Yay burpees!)
5 rounds of:
3 pullups
5 pushups
7 air squats
10 burpee cash-out (Yay burpees!)

Skill Work
50 single unders
10 alternating single and double unders
40 double unders in a row (then someone turned off the oxygen)

Training for Oly Lifting has made me better at Oly lifting and worse at everything else.

Re: The Shed 'O Pain
 

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

Finished with...
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
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

Hangs weren't too bad. Pull ups were hard.

Re: The Shed 'O Pain
 

Monday September 29, 2014

Up at oh dark thirty, long travel day, then a nice walk in the desert.

Re: The Shed 'O Pain
 

5 pull ups
10 push ups
15 air squats
3 rounds

Front Squats
5 45#
5 65#
5 95#
5 115#
5 135#
3 155#
Need to work on these.

14 minute EMOM
Odd Minutes 20 double unders (these went very smoothly)
Even Minutes 2 muscle ups

5 attempts on a strict bar muscle up. None successful.

Re: The Shed 'O Pain
 

2 problems
10 burpees
10 pronators
5 rounds

1 problem
5 HSPU
5 GHDSU
alternating
10 rounds

Re: The Shed 'O Pain
 

Tuesday and Wednesday

Lots of walking and improvised body weight movements.

Finished the first draft of the Topsail Trek. Let the editing commence.

Re: The Shed 'O Pain
 

Wednesday October 1st, 2014
I did a fun WOD today so I wanted to share

Strength:
8x2 shoulder press @80% 1RM (85lb based on 105lb 1RM)

METCON:
10 HSPU
1 rope climb (15ft)
9 HSPU
1 rope climb (15ft)
8 HSPU
1 rope climb (15ft)
7 HSPU
1 rope climb (15ft)
6 HSPU
1 rope climb (15ft)
5 HSPU
1 rope climb (15ft)
4 HSPU
1 rope climb (15ft)
3 HSPU
1 rope climb (15ft)
2 HSPU
1 rope climb (15ft)
1 HSPU
1 rope climb (15ft)

10:43

Re: The Shed 'O Pain
 

Back Squat
3 45
3 65
3 95
3 115
3 135
3 155
3 185
2 205#
Worked in 3 rounds of Shoulder Mobilization Routine.

"Grace"
30 clean and jerks for time.
9:49

Re: The Shed 'O Pain
 

Jeff-That looks like a cool workout. I would have done it tonight, but I did HSPU's last night. Soon. Your time seems really fast. :yikes:

Re: The Shed 'O Pain
 

Thursday
Walking, some body weight stuff, trying to move really fast.


Friday
Long travel day, including a barf-o-rama on approach to Hopkins.
One of the most disgusting things I've witnessed and been a part of.

Going to RCW to lift with Dan Bell tomorrow, then SoP on Sunday.

Re: The Shed 'O Pain
 

Bouldered at CRG with Jeff and Norm. Fun.

Re: The Shed 'O Pain
 

Saturday October 4, 2014
Four weeks until the American Master's Championship in Savannah Georgia

Oly Practice at Rubber City Weightlifting

Hit snatches up to 75kg.
Went oh for four at PR attempts at 81kg.
One of them was really close. Working at the edge gives the coaches a chance to see what's going on. Got some excellent coaching.

Hit C&J up to 100kg, then rather than go for a PR worked on correcting a dip issue.

Getting top notch coaching is a really really really good thing!

Re: The Shed 'O Pain
 

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

2 Deadlifts @ 135, 155, 185, & 205
2 Deadlifts EMOM for 10 minutes @ 225#.

Metcon:
10-1 HSPUs
1 rope ascent 15'
10 rounds
10:12

100 double unders
1:39

Re: The Shed 'O Pain
 

Sunday October 5, 2014

Back To Basics

Rounds of:

3 pullups
5 pushups
7 kbs (20#)

My whole goal was to keep moving for at least 5 minutes without sitting down. Made 7 rounds in 7:44. An excellent first step.

Re: The Shed 'O Pain
 

Monday October 6, 2014

Walked 1.1 miles.

Knee rebending deadlift drills

Snatch Practice
10x95
5x135
5x165 (oh for five...)
2x155

Re: The Shed 'O Pain
 

1 problem
10 push ups
5 rounds

1 problem
10 ab wheel roll outs
5 rounds

Continued to boulder for about 30 minutes.

2 muscle ups @ 0, 5, 10, 15, and 1 @ 20#.

Re: The Shed 'O Pain
 

Tuesday October 7, 2014

Rest Day

"rest is training"

Re: The Shed 'O Pain
 

10 wallballs
5 pull ups
shoulder mobilization routine
3 rounds

Overhead squats
3 @ 45, 65, 95, @ 115#
5 @ 135#
3 @ 155#
1 @ 185#

10 wallballs
1 rope ascent
7 rounds
8:31

100 Dubs
1:48

Re: The Shed 'O Pain
 

@Tim, that 185# OHS is SWEET!

Wednesday October 8, 2014

Rowed 1k in 4:14

C&J Practice
5x95
5x135
5x185

then, disaster...
[url]http://youtu.be/nhDJ0cClePo[/url]

just a small right elbow injury.

Re: The Shed 'O Pain
 

20 problems
5 X 10 pronators
Sent new problem first go.

JT-I'm glad your injury is minor. Ouch!
The New is rained out.:(
May go to Hinckley on Friday. It's supposed to be nice here.

Re: The Shed 'O Pain
 

Thursday October 9, 2014

Rest and reflection and medical examinations.

No breaks, no dislocations, but a good deep bruise.

Re: The Shed 'O Pain
 

Friday October 10, 2014

I guess my elbow works okay...

Mobility
Deadlifts
10x45#
5x135#
3x225#
2x315#
1x365#
1x415#
1x465#
drumroll please...........
1x480 (PR!) (with Caitlin and Lexie both watching!!!)

10x315 clean grip
10x225 snatch grip

walking lunges
20 empty handed
10x11# overhead
10x45# overhead

Yeah I guess my elbow works after all.

Re: The Shed 'O Pain
 

Climbed at Hinckley with Kent, Rick, and a good crew of guys. Felt a bit rusty at first but shook it off and climbed pretty well. Even got up "When You Dance" clean. Also did all the Banana routes including "And Now for Something Completely Different."
A nice Autumn day.

Re: The Shed 'O Pain
 

Strength:
Deadlift 80% 1RM (245lbs.)
7x 2 reps
1x 3 reps

Met on:
5 deadlifts (155lbs.)
15 lateral burpees
5 deadlifts
30 wall apps (14lb. Ball)
5 deadlifts
15 lateral burpees
5 deadlifts

5:36 min.

Re: The Shed 'O Pain
 

10 kbs 35, 45, 53#
5 burpees
5 pull ups
shoulder mobilization routine
3 rounds

Front Squat
5 45#
5 65#
5 95#
5 115#
5 135#
5 155#
1 185#

Metcon:
1 mile on AirDyne
100 jumping lunges
100 push ups
100 kbs 1 pood
100 dubs
1 mile on AirDyne
28:12

A little mobility work to finish up.

Re: The Shed 'O Pain
 

Saturday October 11, 2014 (Sue's Birthday)

Some mobility, including TGUs, which are a great warmup exercise

40 minutes of:
Air Dyne
walking lunges
push ups from the knees
kettle bell swings (20#)
jumping rope (a couple dubs, mostly singles)
Air Dyne

(There was no Oly lifting done today)

Re: The Shed 'O Pain
 

Saturday October 11, 2014

Afternoon session:

walked 3.64 miles stopping every hundred yards or so to swing a weighted club. 45 swings...

Re: The Shed 'O Pain
 

Sunday October 12, 2014

29F when I woke up, a hard frost outside.

Snatches
5x11#
5x45#
10x95#, focusing on speed and technique, and seeing how my elbow felt.

C&J
10x95#, focusing on speed and technique and not aggravating my elbow.

6 false grip ring pullpus
6 T2B

A good sunday morning in the Shed 'o Pain.

Re: The Shed 'O Pain
 

1 mile on the AirDyne

5 pull ups
10 push ups
15 air squats
shoulder mobilization routine
3 rounds

3 pull ups
3 ring dips
0, 5, 10, 15, 20, & 25#

3 muscle ups
5 shoulder to overhead 95#
7 overhead squats 95#
3 rounds
11:47
Took my time with this. A lot of shoulders.

Finished up with 4 attempts on the strict bar muscle up. Last one successful. :)

Re: The Shed 'O Pain
 

Mobility Work
5 strict pull ups
10 push ups
15 air squats
shoulder mobilization routine
3 rounds

Front Squat
3 @ 45, 75, 95, 115, 135#
1@ 155, 165, 175, 185#

Good Mornings
2 @ 45, 65, 75, 85, 95#

20 squat cleans @ 135#
7:45

10 minute EMOM
odd minutes 25 dubs
even minutes 3 muscle ups

We seem to be missing last week's workouts??

Re: The Shed 'O Pain
 

@Tim, yeah it looks like some posts have been vaporized

Sunday October 19, 2014

A Dan John Intervention Day

Patterning
Bulgarian Goat Belly Swings for Hinging
Wall Facing Squats for Squatting

2 rounds of:
30 second front plank
30 second right plank
30 second left plank
1 tgu each side
2 kb goblet squats
3 pullups
2 kb goblet squats
1 tgu each side

5 rounds of:
10 kbs, carry kb in one hand to other side of shed, 10 kbs

20 walking lunges
20 overhead walking lunges

then played around on the rings and bar doing a few pullups and a few T2B with no real agenda other than to play around on the monkey bars.

Re: The Shed 'O Pain
 

@Tim, and my signature reverted back to an old signature instead of the new one. Weird.

Re: The Shed 'O Pain
 

2 problems
shoulder mobilization routine (3 rounds + 2 rounds of weighted dislocates and skin the cats)
10 pronators
5 rounds

1 problem
10 push ups
10 rounds

Re: The Shed 'O Pain
 

Monday October 20, 2014

Good extensive warmup

Snatch practice
5x20kg
5x40kg
5x50kg
5x60kg
1x65kg
1x70kg
1x75kg (miss)
1x74kg (hit)

Jerks from the blocks
10x50kg
10x70kg

Re: The Shed 'O Pain
 

Monday

Overhead Squat (2-2-2-2-2-2 @ 80% 1RM) 95lbs
Overhead Squat (3-3 @ 80% 1RM) 95lbs

100 Double Unders
21 Front Squats 75lbs
21 S2OH 115/75lbs
100 Double Unders
15 Front Squats 75lbs
15 S2OH 115/75lbs
100 Double Unders
9 Front Squats 75lbs
9 S2OH 75lbs
finished 45 dubs of the third round.

Tuesday
Boulder & Yoga

Wednesday
Split Jerk (2-2-2-2-2-2) 75 lbs
Split Jerk (3-3) 75 lbs

50 Air Squats
40 sit ups
30 box Jumps 24 inch box
20 Kb Swings 35lb KB
10 HSPU
* Rest 1 min then work your way back up

Thursday
Bouldered

Friday
Deadlift (2-2-2-2-2-2) 245lbs
Deadlift (3-3) 245 lbs

DT
5 Rounds for time:
12 Deadlifts, 85lbs
9 Hang Power Cleans, 85lbs
6 Push Jerks, 85lbs

Sunday
Bouldered with Norm

Monday
Overhead Squat (2-2-2-2-2 (at 80% 1RM)) 95lbs
Overhead Squat (3-3-3 (@ 80% 1RM))95lbs

9 Minute AMRAP:
3 Overhead Squats 75lbs
6 Pull-Ups
9 Bar Facing Burpees

Re: The Shed 'O Pain
 

@Jeff, those are some great workouts. I like the programming at your new box.

Tuesday October 21, 2014

Walked 1.1 miles at 2.0 mph increasing the incline .5% every .1 mile.
Held a goblet squat for 2 minutes.
Walked up 5 flights of stairs.
Yes, I was very sweaty at the end of all this.

C&J practice on the schedule at RCW tomorrow. 11 days until the American Master's Championship in Georgia.

Re: The Shed 'O Pain
 

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

10 minute EMOM
1 boulder problem

Attempted 6 strict bar muscle ups. None successful.

Re: The Shed 'O Pain
 

Wednesday October 22, 2014

Is it really October 22nd already? That means winter is right around the corner here on the North Coast.

C&J Practice up to 100kg

Then did some "supports" at 120kg.
They felt like I had a fridge and a house on my chest.

Re: The Shed 'O Pain
 

10 wall balls
5 pull ups
shoulder mobilization routine
3 rounds

2 front squats @ 45, 75, 95, 115, & 135

2 front squats EMOM for 10 minutes-155#

1 minute work/1 minute rest for 10 minutes
30 kbs 35# (150 swings altogether)

100 push ups
5:55

100 dubs
1:38

Finished up with a little mobility work and 2 kipping bar muscle ups (didn't hurt the shoulder).

Re: The Shed 'O Pain
 

Thursday October 23, 2014

Rest Day (rest is training)


Friday October 24, 2014

Snatch Practice
5x45#
5x75#
5x105#
1x135
1x140
1x145
1x150
1x155 (miss)
1x155 (hit), have been struggling a little with the snatch in the past few weeks, am maxing out around 155 instead of 175.

20 walking lunges with 11# bar overhead

strict press, 10x45#
50 single unders
strict press, 5x75#
50 single unders
strict press, 5x105#
48 unbroken double unders (this made my head spin and I had to sit down for 10 minutes)
strict press, 1x115, 1x120, 1x125, 1x130, 1x135, 1x140

Then walked two miles carrying five weighted clubs, 2 over par from the senior tees