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Re: The Shed 'O Pain
Bouldered at CRG with Jeff and Kent. Very fun.
Later at the Shed... Mobility Work A few TGU's, muscle ups, double unders, and inverted rows. |
Re: The Shed 'O Pain
Mobility Work
5 pull ups 10 push ups 15 air squats Shoulder Mobilization Routine 3 rounds 3 Front Squats 45, 65, 95, 115# 10 KBS 53# 1 front squat 135# 15 KBS 2 front squats 25 KBS 3 front squats 50 KBS 5 rounds 44:12 Very pleasant in the Shed this morning. I used cotton gloves this morning. I wish I would have started with them. Worked like a charm. |
Re: The Shed 'O Pain
Sunday September 7, 2014
Some stretching and mobility warmup 40 minutes synchronized with Tim's 10k challenge WOD doing walking lunges, then overhead walking lunges jumping cleans jumping squat cleans jumping snatches and doing one front squat every time Tim did front squats. Then finished up with a few heavier front squats up to 205. Having the swing thought of "jump" in my mind when doing the cleans and snatches tended to keep my arms straight longer, rather than having them bend earlier into a reverse curl like they usually do. Might have to do more experimentation at the light weights with the "jump" concept and then try some heavy ones on Friday. |
Re: The Shed 'O Pain
Monday September 8, 2014
Warmup Snatch Practice 5x75 5x105 5x135 5 @ 165 (went oh for five) 1x155 (wanted to end on a hit) Presses 10x155 (had to push press the last 7) 10x145 (had to push press the last 5) 10x115 (had to push press the last 2) 10x75 Need to lose 25 pounds of bodyweight and increase my lift total by 6kg to qualify for 2015 worlds. Or, need to maintain bodyweight and maintain lift total to qualify for 2016 worlds. |
Re: The Shed 'O Pain
5 burpees
Shoulder Mobilization Routine 3 rounds 10 KBS 53# 2 ring dips 15 KBS 3 ring dips 25 KBS 5 ring dips 50 KBS 5 rounds 38:11 |
Re: The Shed 'O Pain
Monday September 8, 2014
pm session walked a mile with Sue, then coached the 5:30pm class at CTown. I'd grade myself out at a B- for the class. Did okay with the clock managements and helping the athletes, but gave too much information when people were in the pain cave. There were 18 athletes! 10 minutes of warmup with rowing instruction 10 minutes to warmup to a heavy front squat 5 x E3MOTM, 2 FS as heavy as possible (power cleaned) 5 minutes to clean it up and put it away Helen 3 rounds of 400m run 21kbs 12 pullups |
Re: The Shed 'O Pain
Tuesday September 9, 2014
Rest day Walked a half a mile at a very slow pace. I may have to switch over to swimming to accommodate my right hip and lower back... |
Re: The Shed 'O Pain
Wednesday September 10, 2014
Another rest day, my back thanked me. Coached rowing for about an hour. Worked with two excellent athletes who are heading to a comp. Each had a significant power leak that was easy to fix. |
Re: The Shed 'O Pain
5 burpees
Shoulder Mobilization Routine 3 rounds 10 KBS 53# 1 pull up 15 KBS 2 pull ups 25 KBS 3 pull ups 50 KBS 5 rounds 35:29 Forearms were very pumped by the end (still are). Happy with the time though. |
Re: The Shed 'O Pain
5 pull ups
10 push ups 15 air squats 3 rounds 10 KBS 53# 1 goblet squat 53# 15 KBS 2 goblet squats 25 KBS 3 goblet squats 50 KBS 5 rounds 35:20 500 more. |
Re: The Shed 'O Pain
Thursday September 11, 2014
Warmup Snatch Practice 10 for 10 at 95#, really focusing on knee rebend. 10 for 10 at 135, really focusing on straight arms 2 for 2 at 145, focused on moving fast 1 for 1 at 155, focused on getting low 1 for 1 at 165, focused on getting focused oh for 3 at 175 oh for 1 at 170 30 overhead walking lunges. Need to be able to snatch 190 to have a meaningful chance and performance at worlds. I guess there's going to be a lot of failure between now and then. |
Re: The Shed 'O Pain
Friday September 12, 2014
Warmup C&J Practice 10x95 alternating squat cleans, power cleans, split cleans. 10x145 with mostly split cleans 1x165 1x185 1x205 1x225 epic failure at 245... Need to be able to C&J 275 to have a reasonable chance and performance and Worlds. Lots of work to be done. |
Re: The Shed 'O Pain
Jeff visited the Shed today. We worked a new problem I had started. Jeff made good progress. Jeff then worked out a moderate in his head that we did 10 times each just to get some mileage in. Finished up with a few muscle ups.
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Re: The Shed 'O Pain
Saturday September 13, 2014
Snatch Practice at Rubber City Weightlifting Lots of drills on knee rebending deadlifts. 5 for 5 at 30kg 5 for 5 at 40kg 3 for 3 at 50kg 3 for 3 at 60kg 1 for 1 at 70kg 1 for 1 at 75kg oh for 5 at 80kg (but I'm pretty pleased with myself for trying 80kg) While missing repeatedly at 80kg the coach was paying close attention and gave me some drills to work on this week. snatch grip deadlifts 10x3 at 80kg 5x3 at 60kg Going to try to walk around the farm this afternoon with my trekking poles. |
Re: The Shed 'O Pain
Saturday September 13, 2014 (pm session)
Made it once around the farm with my trekking poles. It was relatively pain-free, and my right leg did not fall asleep. However, my left leg did fall asleep from knee to hip. Weird. |
Re: The Shed 'O Pain
1 Attachment(s)
5 pull ups
10 push ups 15 air squats Shoulder Mobilization Routine 3 rounds 10 KBS 35# 2 ring dips 15 KBS 3 ring dips 25 KBS 5 ring dips 50 KBS 5 rounds 22:35 Finished up the 10,000 KB Swing Challenge. I decided to do the same exact workout with the same weight to assess the effectiveness of the challenge. My time was 33:30 for the first workout. I was hoping to break 30 minutes. I ended up beating the time by almost 11 minutes. Scientifically, I am more fit (at least at swinging a kettlebell). It will be interesting to see in the next few weeks how my new fitness applies to other workouts. I want to thank my workout partner JT. He saw me through some very hot and tough workouts. Always nice to not suffer alone. His mother-in-law also made me a cool t-shirt commemorating the final workout. Thanks! |
Re: The Shed 'O Pain
Sunday September 14, 2014
Ideal conditions in the SoP this morning. A perfect late autumn day (oh yeah, it's only September 14, still summer technically...) Got to witness the completion of the 10k kb challenge. Tim went from 33:xx on the first WOD to 22:xx today. That's 11 minutes faster, or 33% faster. Amazing results. Congratulations. Some stretching, then alternated walking lunges and bench presses. Got up to 255 on the BP, that was heavy enough. Did 10 kb swings. Tried to take it easy on my back and legs this morning. Will walk another lap around the farm with the trekking poles this afternoon. |
Re: The Shed 'O Pain
Sunday September 14, 2014 (pm session)
Once around the farm with my trekking poles, a little more painful that Saturday... Monday September 15, 2014 Warmup Snatch Practice with drills 5x45, coming from the floor to waist via a snatch grip deadlift three times, then back to the low hang once, then snatching it overhead. 5x75, same routine 5x105, from floor to waist via slow chest up deadlift, then back to ground and snatch it 5x135, just from floor, felt pretty good 1x145 just taking it from the floor, felt easy 1x155, felt pretty easy 0 for 3 at 165 (75kg), just couldn't get it back far enough, was missing it out front. |
Re: The Shed 'O Pain
2 problems
TGU's 5-4-3-2-1/35-45-53-61-72 10 Pronators 5 rounds A short fingerboard workout. |
Re: The Shed 'O Pain
Tuesday September 16, 2014
Deadlifts to 475. Yoke work to 525. Both 475 and 525 felt heavy today. Go figure... |
Re: The Shed 'O Pain
Wednesday September 17, 2014
Warmup C&J practice: 10x95 10x155 3x185 30 overhead walking lunges (these were hard) Going to Akron tomorrow to work with my Oly coach ahead of the comp Sunday in Columbus. |
Re: The Shed 'O Pain
1 problem
10 burpees 10 pronators 5 rounds 1 problem 5 HSPU's 10 Reverse Wrist Curls 5 rounds Worked on new problem for about 20 minutes. Figured out a cool finish. [URL="https://www.youtube.com/watch?v=BT2qrowfAGk&feature=youtube_gdata_player"]https://www.youtube.com/watch?v=BT2qrowfAGk&feature=youtube_gdata_player[/URL] WFS |
Re: The Shed 'O Pain
Thursday September 18, 2014
Snatch Practice 5x75 5x105 5x135 5x165 (missed all 5) Missing all five attempts at 75kg is not a good sign for Sunday's competition in Columbus... Luckily Friday and Saturday are rest days where I may regain some strength and resiliency. |
Re: The Shed 'O Pain
Friday September 19, 2014
Rest Day. Rest IS training (after hard work). |
Re: The Shed 'O Pain
Saturday September 20, 2014
Complete rest day (competition tomorrow in Columbus). |
Re: The Shed 'O Pain
Bouldered at CRG with Jeff and Kent. Sent lots of easy to moderate problems. Climbed pretty well but tired out quickly.
Later... 10 pronators 10 band pull aparts 6 ab wheel roll outs 5 rounds Afterwards I was able to do two strict bar muscle ups. I had not been able to do one since before my Ten Sleep climbing trip.:kicking0: |
Re: The Shed 'O Pain
10 KBS 35, 45, 53#
5 strict pull ups 5 burpees 1 Deadlift 135. 155, 185, 205, 225, 245, 265# Jackie (sort of) 1 mile air-dyne 50 thrusters @ 45# 30 pull ups 9:39 |
Re: The Shed 'O Pain
@Tim, nice job on the 265# pull!
Sunday September 21, 2014 Oly Comp At Fit Club in Columbus Snatch 70, hit 75, hit 80, hit (PR by 2kg) C&J 102, hit (repeating the 182 kg qualifying total for 2015 pan am games) 109, hit 114 (PR attempt, made the clean, it felt like I had a house on my chest, finally controlled my breathing but couldn't remember my cue and had an EPIC failure (which will probably go viral on YouTube) on the jerk. I landed on my elbow but wasn't seriously injured, just a bruise). Am very happy that I went for the 114PR attempt. Need to get to 90 on the snatch and 120 on the C&J. One step at a time. Next meet is American Master's Championship on 11/1 in Savannah Georgia. Lots of volume and skill work and weight loss in the next six weeks. |
Re: The Shed 'O Pain
Monday September 22, 2014
5 weeks and 6 days until American Master's Championship Mobility Rowed 500m 100 single unders 10 double unders Snatch Practice 5x75 5x105 5x135 5x145 (the upside of getting a snatch PR (80kg) is that you get the PR, the downside is that 80% of the new PR makes every training session after that harder... OHS 5x11# 5x45# Front Squat 5x145# |
Re: The Shed 'O Pain
2 problems
3 TGU's 35, 45, 53, 61, 72# 10 pronators 5 rounds Worked for about 20 minutes on my new problem. The start is hard for me. |
Re: The Shed 'O Pain
5 strict pull ups
10 push ups 15 air squats 10 double unders 3 rounds A. emom – 16 min odd – PC x 2 @ 135# even – 15 DU (dubs went pretty well) + 2 ring MU B. emom – 16 min odd – 5 deadlifts TnG 205# even – 7 ring dips kipping C. emom – 16 min odd – KBS x 10 53# even – 10 burpees AFAP A & B were skill oriented and C was a gasser. Any one of these would have been a good workout. All 3 was a bit of a grind. Workout was courtesy of "OPT Experience." |
Re: The Shed 'O Pain
@Tim, Rhonda would like to know if you would be interested in coaching her in a muscle up session.
Tuesday September 23, 2014 Mobility This took the form of a 45 minute yoga class. Yoga is hard. How's that for a Hemingway-esque simple declarative sentence that is unadorned with any prosaic artifice? Yoga is really effin hard. 5 Rounds of Continuous Movement BP with increasing weights up to 245# Lat Pulls for early rounds, pullups for later rounds dips 10# kb swings As the BP weights got higher the reps got lower. I feel like I have a cold this morning. Did I mention that YOGA is HARD. |
Re: The Shed 'O Pain
Wednesday September 24, 2014
Warmup & Mobility Knee rebending deadlifts C&J practice 10x95 5x145 5x195 Knee rebending deadlifts Walking lunges with 45# bar overhead (OMG....) |
Re: The Shed 'O Pain
1 problem
10 pronators 5 rounds 1 problem 10 reverse wrist curls 5 rounds Worked for about 15 minutes on my new problem. Getting closer. 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 JT-I plan on climbing in the Shed Saturday morning. Rhonda is welcome to come and we can work on some muscle ups. She climbs right? |
Re: The Shed 'O Pain
@Tim, I'll extend the invitation to the SoP to her.
Yes she is a climber. Thursday September 25, 2014 Rest/Sick/Allergy Day AMRAP, 24 hours sniffle, sneeze, blow nose, wipe runny nose, try to nap until post nasal drip makes you gag and feel the scratchy throat, scratch dry eyes, .... |
Re: The Shed 'O Pain
10 wallball shots
shoulder mobilization routine 3 rounds 3 Overhead squats 45, 65, 75, 95, 115, 135, 155# It's been awhile since I have done these. Felt awkward at first but got better as the weight got heavier. 155# was tough. 14 minute AMRAP 3, 6, 9, 12, 15, 18, 21…. Pushups Supine ring row 20 double unders (these were ugly, had to go to single, double, single, double...) Got through the round of 18 + 27 additional reps. The ring rows were tough. |
Re: The Shed 'O Pain
Friday September 26, 2014
Mobility Snatch Practice Knee rebending deadlift warmups 10x40kg (was moving slow and trying to rebend the knees) 5x50kg 5x60kg 5x70kg (missed two of these, #1 and #4, wasn't moving fast enough) |
Re: The Shed 'O Pain
Saturday September 27, 2014
My back felt 99% this morning, the best it's felt since falling in the shower on 7-8-14. Warmup with some mobility Deadlifts to 475#:yikes: missed at 495 and 500, but got both off the ground [url]http://youtu.be/5rMymSCHVw8[/url] Knee bending deadlifts 25x135 with snatch grip KB snatches 20x10# 20x15# 20x20# 20x35# Good day in the shed with Tim, Jeff, and Rhonda. |
Re: The Shed 'O Pain
Had a full Shed this morning. Jeff, JT, Rhonda, and I all worked out today. Mostly bouldered and did a few muscle ups. Jeff and I both sent my new problem. It's a really good problem. We also set and sent an additional problem. We watched JT pull some heavy weight off the floor and Rhonda practice muscle ups.
Fun day. |
Re: The Shed 'O Pain
Warm up
A few reps of each exercise of "Filthy Fifty." For time: 50 Box jump, 20 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders 35:35 Pleasant in the Shed this morning. |
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