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Old 05-07-2011, 04:03 PM   #1011
JT Kalnay
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Re: The Shed 'O Pain

TGU warmups, foot quickness warmups.

TGU for max single rep weight. PR of 45 pounds on both sides. PR of 53 pounds on left side. Missed attempt on right side. Thank goodness for spotters...

21-15-9
95# back thrusters
standing pullups
9:01
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Old 05-07-2011, 05:06 PM   #1012
Tim Babcock
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Re: The Shed 'O Pain

Worked out with Jeff and JT today.

Warm Up
TGUs and Burpees

20 Problems with 2 muscle ups in between each problem. 40 total. Good workout.
Jeff's bouldering has improved a lot!
JT is making huge gains on his TGU's. It wasn't too long ago that he was struggling with 10 pounds.
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Old 05-08-2011, 07:12 AM   #1013
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Re: The Shed 'O Pain

21-15-9 reps for time of:
75 pound Power snatch
24" Box jump
Chest to bar Pull-up
14:40
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Old 05-08-2011, 07:43 AM   #1014
JT Kalnay
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Re: The Shed 'O Pain

Day two in a row at the Shed o Pain...

foot quickness drills

kb swings up to 73#

worked on dips (actually got one ring dip!)

kb deadlifts up to 73#

military press 75# x 60 reps

will be riding with the girls and walking around the farm later today

it is the bi-weekly north stairwell tomorrow (cue bella lagusi music)
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Old 05-09-2011, 08:22 AM   #1015
JT Kalnay
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Re: The Shed 'O Pain

Monday May 9, 2011

241.2, 22.9, heading for the stairs, looking for 7 circuits!
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Old 05-09-2011, 02:53 PM   #1016
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Re: The Shed 'O Pain

1 Problem
5 Burpees
3 Rounds

Pyramid Fingerboard Workout

Worked in 50 GHD situps and 50 Back Extensions.
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Old 05-09-2011, 03:18 PM   #1017
JT Kalnay
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Re: The Shed 'O Pain

7 circuits in 33:48 (290 seconds per circuit)

compare to 6 circuits in 29:xx 2 weeks ago (298 seconds per circuit)

thighs were tired from thrusters on saturday and KB swings on sunday

calves have been tired and cramping...



Also, swung various length and various weighted clubs 37 times today (1 over par)
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Old 05-10-2011, 01:19 PM   #1018
Jeffrey Fortuna
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Re: The Shed 'O Pain

Saturday 5-7-2011
Climb:
Bouldered with Tima nd JT at The Shed O' Pain. Did a lot of good problems.
WOD:
21-15-9
Overhead squats (65lbs)
Burpees

Sunday 5-8-2011
Yoga:
Did a very easy vinyasa flow class with Lena.
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Old 05-10-2011, 05:31 PM   #1019
JT Kalnay
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Re: The Shed 'O Pain

Tuesday May 10, 2011

REST DAY (see yesterday's 7 circuits of the stairs...)

Am arranging schedule to prepare for 2.5 mile swim on friday (want to get to where I can swim 5 miles!)
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Old 05-11-2011, 04:53 AM   #1020
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Re: The Shed 'O Pain

Tuesday 5-11-2011
Climb:
Bouldered with Lena at CRG. Worked the hard sloper problem but still no send.

System training:
2 rounds of
jug lock-offs
reach to jugs
cross through to jugs
side pulls
pinches
twist locks
underclings
slopers
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