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]