Re: The Shed 'O Pain
 

Tuesday January 5, 2016

Walked a mile on the boardwalk on a glorious sunny 20F day on the North Coast.
[url]http://www.mapmyrun.com/view_workout?w=1298604929[/url]

Re: The Shed 'O Pain
 

10 goblet squats 25, 35, 2-35# KBs
5 strict pull ups
10 Thoracic Bridges
Shoulder Band Stretches
3 rounds

A.
Three sets of:
Kneeling Halos x 5 reps to each direction 20, 35, 35
Rest 60 seconds
Double KB Front Squat x 5 reps 2-53# KBs
Rest 60 seconds
Russian Step-Ups x 10 reps each leg
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 8 minutes of:
12 Kettlebell Swings 53#
6 Strict Pull-Ups
6 rounds

C.
Complete as many rounds and reps as possible in 9 minutes of:
3 Strict Handstand Push-Ups
6 Ring Dips
9 Push-Ups
5 rounds (no rushing this one, muscle fatigue comes quick)

Re: The Shed 'O Pain
 

Wednesday January 6, 2016

My legs, hip, and butt were all barking from yesterday's 200yd dog trot...

Walked over to CTown.
Stretching and Mobility
Snatches
5x45#, 5x75#, 5x105#, 5x135#, 1x145#, 1x155#

Front Squats
3x45, 3x75, 3x105, 3x135, 3x165

Walked back from CTown.
Tomorrow will be a rest day...

Re: The Shed 'O Pain
 

2 problems
10 push ups
10 reverse wrist curls
5 second hang on 2 finger pocket
5 rounds

Fingerboard Pyramid Training
open crimp 35# (40# next time)
3 finger 15# (20# next time)
Small Edge/Full Crimp -40# (-35# next time)
2 finger pocket -20# (-20# next time)
Sloper 30# (30# next time)
2 sets each grip

Worked on goblet squat holds between sets.

Re: The Shed 'O Pain
 

Thursday January 7, 2016

Rest Day (and by this I mean being pretty much catatonic...)

Re: The Shed 'O Pain
 

10 Kettlebell Wall-Ball Shots 35#
5 strict pull ups
5 burpees
shoulder mobilization routine
3 rounds

A.
Four sets of:
Double KB Front Squat x 6 reps 35, 53, 53, 53#
Rest 60 seconds
Kettlebell Swings x 20 reps 35, 45, 53, 62#
Rest 60 seconds
Turkish Get-Up x 2 reps each arm 35, 45, 53, 62#
Rest 60 seconds

B.
AMRAP in 10 minutes
5 pull ups (kipping-first time in a long time)
10 push ups
15 air squats
10 rounds + 4 reps (Felt pretty good about this.)

Re: The Shed 'O Pain
 

Friday January 8, 2016

An hour of stretching and mobility.
.
A slow warmup including some drills, then...

C&J Practice
3x40kg
3x50kg
2x60kg
1x70kg
1x80kg
1x90kg
1x100kg
1x105kg
1x110kg

NO MISSES!!!!

Was really moving well.

Re: The Shed 'O Pain
 

2 problems
10 push ups
10 reverse wrist curls
5 rounds

2 problems
2 ring muscle ups
5 rounds

4 additional problems
Shoulder Band exercises

Did all 12 established problems twice.

Re: The Shed 'O Pain
 

Saturday January 9, 2016

Deadlifts in the barn.
Nothing heavy, not a lot of reps, wasn't feeling 100%


Sunday January 10, 2016

Scratchy throat, runny nose, stayed on the couch.

Re: The Shed 'O Pain
 

Monday January 11, 2016

Still not feeling 100%

Drove over to CTown on a frigid Monday morning.
Stretching and Mobility

Snatches
5x45#
5x95#
5x125#
1x135, 140, 150, 155, 160, 165

Back Squats
3x45, 95, 145, 195, 245, 275

Drove home