Re: The Shed 'O Pain
 

Saturday January 31, 2015

REST DAY

Am going to do TGUs and KB swings tomorrow, then try for a heavy snatch on Monday.

Today is the last day of my least favorite month.
I think I'm going to go to South America for 2-3 weeks next year during January. Is there really going to be a foot of new snow tomorrow?

Re: The Shed 'O Pain
 

Mobility Work
10 wall balls
5 pull ups 0, 5, 10#
5 burpees
Shoulder Mobilization Routine
3 rounds

3 front squats @ 45, 65, 95, 115, & 135#

10 minute EMOM
3 front squats @ 155#.

Conditioning
AMRAP 15:
1 Clean and Jerk, 135#
1 Round of “Cindy”
2 Clean and Jerks, 135#
1 Round of “Cindy”
3 Clean and Jerks, 135#
1 Round of “Cindy”
…continue to add 1 CJ after every round of “Cindy”
6 complete rounds

Re: The Shed 'O Pain
 

Sunday February 1, 2015

Drove home early, it took two hours instead of one...

Walked 1 mile on the treadmill at 2 mph, increasing incline every .1

Death By Kettlebell
Got through 15 rounds at 35# but stopped b/c my lower back was cramping.

Re: The Shed 'O Pain
 

1 problem
1 TGU each side 35, 35, 45, 45, 53, 53, 61, 61, 72, 72#
10 rounds

Worked in 5 sets of 10 pronators and reverse wrist curls.

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-small edge 0#
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. 15 second hang / 1 pull up (close)

50 burpees
3:55-slow 2:36 is my PR.

Re: The Shed 'O Pain
 

@Tim, 50 burpees in less than 10 minutes? I threw up a little in my mouth just thinking about it....

Monday February 2, 2015

Mobility work sprinkled in with empty bar drills

Snatch Practice at RCW with Coach Dan Bell
5x20kg
3x40kg
2x45kg
1x 50, 55, 60, 65, 70
1 for 2 at 72kg
0 for 3 at 75kg (but it still felt good to try something a little heavier, these were close and revealed a new fault)

10 for 10 at 60kg while working on the new fault

The crazy volume of January is over and there's 5 weeks until the Arnold, so it's time to switch into a different mode that decreases the volume but increases the heavy attempts. It'll be interesting to see how it all turns out in March!

Re: The Shed 'O Pain
 

Tuesday February 3, 2015

Walk, press, squat day

Walked 1.1 miles on the treadmill at 2mph increasing incline every .1

Bench Presses (E2MOM)
10x45#
5x95#
5x135#
5x155#
5x175#
3x195#
3x215#
1x225# (was by myself so I stopped here)

Squats
EMOM
10xempty bar (45#)
3x80
3x120
3x160
3x200

E2MOM
3x240
3x280
1x300
1x320
1x340 (this was nearly a miss but I fought it and got it)
10x200

Re: The Shed 'O Pain
 

10 KBS 35, 45, 53#
10 air squats
10 push ups
Shoulder Mobilization Routine
3 rounds

A few wall balls.

EMOM for 15 minutes
10 wall balls
Not too bad.

10 muscle ups.

@JT-That's a big squat!

Re: The Shed 'O Pain
 

1 problem
10 push ups
10 pronators
5 rounds

1 problem
10 back extensions
10 reverse wrist curls
5 rounds

1 problem
10 ab roll outs
5 rounds

1 problem
5 HSPUs
5 rounds

Re: The Shed 'O Pain
 

Wednesday February 4, 2015

Walked one mile outside on the forlorn slushy streets of grey-ville (aka Cleveland) Yesterday's 340# squat was still with me...

Climbed four routes at Kendall Cliffs (5.0 to 5.1)

Climbing a route requires producing power for substantially longer than a snatch or C&J!

Re: The Shed 'O Pain
 

10 wall balls
5 pull ups 0, 5, 10#
5 burpees
Shoulder Mobilization Routine
3 rounds

2 front squats @ 45, 65, 95, 115, 135#

10 EMOM
4 front squats @ 155#
So innocuous on paper.

A few power cleans @ 95, 115, & 135#

5 power cleans @ 135#
5 C2B pull ups
30 dubs
5 rounds
12:04