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-   -   The Shed 'O Pain (https://board.crossfit.com/showthread.php?t=55793)

JT Kalnay 11-14-2015 11:37 AM

Re: The Shed 'O Pain
 
Thursday November 12, 2015
Flew to Savannah, walked a couple miles through various airports.

Friday November 13, 2015
Snatched 70, 75, 78
C&J 95, 104, 107
Total = 185kg = American Champion and 2016 World Championship Qualifier

It's nice to win, even though I feel like I was in a couple of car wrecks.

Saturday November 14, 2015
Flew home, walked a couple miles through various airports.

Tim Babcock 11-14-2015 02:48 PM

Re: The Shed 'O Pain
 
Bouldered at CRG with Jeff. A good time. Good to see Jeff.

Nice to see JT achieve his goals. Good job Brother!

Tim Babcock 11-15-2015 09:55 AM

Re: The Shed 'O Pain
 
10 goblet squats
5 strict pull ups
5 burpees
shoulder mobilization routine
3 rounds

A.
Five sets of:
Dumbbell Shoulder Press x 6 reps 25#
Rest 60 seconds
Double KB Front Squat 35# (hard)
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 4 minutes of:
5 Strict Pull-Ups
5 HSPUs
3 rounds + 6 reps
Rest 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 minutes of:
15 Kettlebell Swings (28kg)
15 Push-Ups
3 rounds + 27 reps

5 kipping bar muscle ups + 2 strict bar muscle ups.

JT Kalnay 11-15-2015 10:04 AM

Re: The Shed 'O Pain
 
Sunday November 15, 2015

Stretching, mobility

10 minutes of Cindy, 4 rounds
(scaled pullups to jumping pullups)
(scaled push ups to alternating regular and on knees)
(scaled air squats to squats to a box)

10 minutes of death by kettlebell
20# kbs

5 squat snatches with 31#, trying to learn the new movement to take the pressure off my left thigh, hip, butt, back.

JT Kalnay 11-16-2015 11:35 AM

Re: The Shed 'O Pain
 
Monday November 16, 2015

Walked over to CTown on a lovely fall day.
Rowed 1k.
Stretched, mobilized.
PT walking (backwards, shuffling sideways, karaokes)

Metcon
1-1-1-2-2-2-3-3-3-4-4-4-5-5-5 FT
burpees, knees to elbows,dumbell presses (15#)
5:01

6 squat snatches (31#)
6 squat cleans (31#)

Walked home on a spectacular fall day.

Tim Babcock 11-16-2015 04:31 PM

Re: The Shed 'O Pain
 
2 problems
10 reverse wrist curls
10 push ups
5 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 35#
10, 10, 10, 10, 10 sec.
2 finger 0#
6, 10, 10, 10, 10 sec.
Pinch 10#
6, 7, 4, 5, 5 sec.

Worked in:
1. 5 sets of 5 ring dips
2. 5 sets of 15 hip extensions
3. 5 sets of 10 ab roll outs

JT Kalnay 11-17-2015 04:33 PM

Re: The Shed 'O Pain
 
Tuesday November 17, 2015

Walked over to CTown on another lovely fall day.
Rowed 1k
Stretched, mobilized
PT walking (backwards, shuffling sideways, karaokes)

Metcon
5 minute AMRAP
5 wall ball shots (12# ball to 10' target)
5 box jumps (12" box, jump up, step down)
6 rounds in 5:01

6 squat snatches (31#)
6 squat cleans (31#)

Did some coaching
Walked home

JT Kalnay 11-18-2015 04:29 PM

Re: The Shed 'O Pain
 
Wednesday November 18, 2015

Drove over to CTown with my brand new Eleiko competition bar.
Stretched, mobilized
rowed 1k in 4:44
did 10 squat snatches at 20kg with the new bar
did 10 squat cleans and jerks at 20kg with the new bar
another few weeks of moving minimum weights while learning the new movements then they'll be some weight on the bar

Tim Babcock 11-18-2015 04:55 PM

Re: The Shed 'O Pain
 
10 KBS 35, 45, 53#
5 strict pull ups
10 thoracic bridges
Shoulder Band Stretches
3 rounds

3 Deadlifts @ 135, 155, 185#

Workout of the Day
A.
Three sets of:
Deadlift x 6 reps 205, 225, 245#
Rest 60 seconds
Wall Climbs x 3 reps
Rest 60 seconds
Side Plank x 30 seconds each side
Rest 60 seconds

B.
WallBalls
10-9-8-7-6-5-4-3-2-1
Ring Muscle Ups
1-1-2-2-3-3-4-4-5-5
Went for 15 minutes and got through 8 rounds. I ended up doing 52 wallballs and 20 muscle ups. The top of my right shoulder was starting to hurt so I cut it short. Feels better now.

JT Kalnay 11-19-2015 03:08 PM

Re: The Shed 'O Pain
 
Thursday November 19, 2015

"Rest" day, in that I didn't do any exercise or lifting...


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