Re: The Shed 'O Pain
 

Made a road trip to Rogue Fitness and then to Kinetic's Bouldering Gym with Jeff and JT. Super good time.
[URL="https://www.youtube.com/watch?v=-4Qf6dz-ZA8"]https://www.youtube.com/watch?v=-4Qf6dz-ZA8[/URL]
WFS

Re: The Shed 'O Pain
 

Saturday December 26, 2015

Drove down to Columbus with Tim & Jeff & Lisa & Mary.
Stopped at Rogue fitness for some shopping.
Drove to Kinetics rock climbing and fitness center.
Stretching, mobility.
Bouldering.
Snatch practice up to 155#.
Shot some hoops.
Drove back, stopping for a nice Mexican dinner.
Long fun day.

Sunday will be a "rest" day spent coaching basketball.

Re: The Shed 'O Pain
 

5 X 3 TGUs each arm 35, 45, 53, 62, 71#
Worked in 3 rounds of shoulder mobilization routine

KBS 53#
Goblet Squats 53#
Push ups
10-9-8-7-6-5-4-3-2-1
7:52

A few kb presses to finish up.

Re: The Shed 'O Pain
 

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

Fingerboard Pyramid Training
open crimp 25# (30# next time)
3 finger 5# (10# next time)
Small Edge/Full Crimp -45# (-55#)
2 finger pocket -30# (-25# next time)
Sloper 25# (30# next time)
2 sets each grip

Worked in 10 sets of 10 push ups

Heavy Finger Rolls
4 sets X 5 reps
45, 115, 135, 135#

Re: The Shed 'O Pain
 

Monday December 28, 2015

Drove down to Akron to work with coach Dan Bell at Rubber City Weightlifting.

Stretching & Mobility

C&J Practice
empty bar drills
2x40kg
2x50kg
2x60kg
2x70kg
1x80kg
1x90kg
1x100kg
1x108kg (miss)
1x108kg (hit!) (post injury PR)

Back Squats
3x20kg
3x40kg
3x70kg
3x90kg
3x110kg
3x120kg
3x130kg

Was really moving well yesterday. Probably could have gone higher in both movements, but both were post injury PRs so that's when I stop.

Re: The Shed 'O Pain
 

10 goblet squats 25, 30, 40#
5 strict pull ups
5 burpees
shoulder mobilization routine
3 rounds

5 back squats at 45 and 95#

A.
Every 2 minutes, for 24 minutes (3 sets of each):
Station 1 – Back Squats x 8 reps 115, 135, 155 (only did 7 w/155, tweaked my back a little on the 7th rep)
Station 2 – Strict Supinated-Grip Pull-Ups x 8 reps
Station 3 - Swinging GHR X 8 reps
Station 4 – Strict Handstand Push-Ups x 8 reps
B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-Ups
10 Push-Ups
15 Wall Ball Shots (20 lbs)
5 rounds + 5 reps

5 strict ring muscle ups

3 minutes on the treadmill @ 6.0 mph. (Did the same yesterday too.)

Re: The Shed 'O Pain
 

Tuesday December 29, 2015

Walked over to CTown as briskly as possible. Ran out of gas with about 100m to go.

Rowed 1k in 5:38.
Rested 3 minutes.
Rowed 1k in 4:13. That's really cooking for me.
Stretched.
Mobilized.
Wobbled home on legs of jello.

The 4:13 got me thinking, so I looked up the world record for 1k for my age/weight.
It's 2:54. That's inconceivable!

500m is 1:18. That's really moving. Might have to try for the 500m record after lifting is over. I'll have all this muscle left over and will be trying to lose 50 pounds, so maybe rowing will be just the ticket!

Re: The Shed 'O Pain
 

Wednesday December 30 2015

Walked around at a leisurely pace.
Did some forwards, backwards, shuffling, and karaoke.
Tomorrow is scheduled to be a rough one, snatches and deadlifts...

Re: The Shed 'O Pain
 

Climbed at CRG with Beth and Jeff. Didn't feel real sharp but had a good time.

Re: The Shed 'O Pain
 

10 goblet squats 25, 30, 40#
5 strict pull ups
5 burpees
shoulder mobilization routine
3 rounds

15 kettlebell swings 35#
5 goblet squats 35#
5 push ups
10 rounds
9:20 (did this a couple of weeks ago in 10:56)

5 kipping bar muscle ups
3 strict bar muscle ups