![]() |
![]() |
#4401 |
Member
![]() |
Re: The Shed 'O Pain
2 problems
15 push ups 10 second 2-finger hang 10 pronators 1 deadlift @ 225# 5 rounds Hangboard Ladder Training 3 positions-Open crimp-Metolius Rung +25#, #3 Moon Board -25#, Small RPTC 2-finger pocket -10# 3 straight ladders 3-6-9 sec. on a 45 second clock. position 1: 3 seconds, rest, 6 seconds, rest, 9 seconds, rest position 2: 3 seconds, rest, 6 seconds, rest, 9 seconds, rest position 3: 3 seconds, rest, 6 seconds, rest, 9 seconds, rest Run the 3 positions straight through before the 2 minute rest. 2 minutes rest 5 rounds |
__________________
51/5'11"/165 |
|
![]() |
![]() |
#4402 |
Member
![]() |
Re: The Shed 'O Pain
10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 15, 30# (3, 2) 10 Thoracic Bridges Shoulder Mobilization Routine -10 band dislocates -10 band pull aparts -10 Cuban Rotations using band against wall 3 rounds A. Every 60 seconds, for 20 (5 sets): Station 1 – Deadlift x 1 reps 225# Station 2 – Single-Arm KB Row x 8 reps each 53# Station 3 – Supine Med Ball Leg Curls x 10 reps Station 4 – Barbell or Ab-Wheel Roll-Outs x 10 reps B. Complete as many rounds and reps as possible in 12 minutes of: Run 200 Meters 20 Mountain Climbers 10 Single-Arm Kettlebell Swings (Left Arm) 53# 10 Single-Arm Kettlebell Swings (Right Arm) 53# 4 rounds 5 strict muscle ups + mobility work |
__________________
51/5'11"/165 |
|
![]() |
![]() |
#4403 |
Member
![]() |
Re: The Shed 'O Pain
2 problems
2 TGUs each arm 35, 45, 53, 62, 71# 10 second 2 finger hang 10 pronators 5 rounds 1 problem 1 deadlift @ 225# 5 rounds |
__________________
51/5'11"/165 |
|
![]() |
![]() |
#4404 |
Member
![]() |
Re: The Shed 'O Pain
Climbed at Rock Mill with Jeff. At the end we deadlifted
![]() 5 x 1 @ 245 Day28 of the Daily Dose Deadlift Plan-StrongFirst Program I am currently working through. |
__________________
51/5'11"/165 |
|
![]() |
![]() |
#4405 |
Member
![]() |
Re: The Shed 'O Pain
10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 15, 30# (4, 1) 10 Thoracic Bridges Shoulder Mobilization Routine -10 band dislocates -10 band pull aparts -10 band external rotations 3 rounds Five sets of: Deadlift x 1 rep @ 225# Rest 30 seconds Ham-Glute Raise x 5 reps Rest 30 seconds Reverse Snow Angels x 12 reps 2.5# plates Rest 30 seconds Five rounds for time of: 10 Strict Pull-Ups 6 KB Thrusters (35# KBs) 25 Double Unders 15:48 5 strict muscle ups + mobility work |
__________________
51/5'11"/165 |
|
![]() |
![]() |
#4406 |
Member
![]() |
Re: The Shed 'O Pain
2 problems
15 push ups 10 second 2-finger hang 10 pronators 1 deadlift @ 225# 5 rounds Hangboard Ladder Training 3 positions-Open crimp-Metolius Rung +20#, #3 Moon Board -25#, Small RPTC 2-finger pocket -15# 3 straight ladders 3-6-9-12 sec. on a 45 second clock. position 1: 3 seconds, rest, 6 seconds, rest, 9 seconds, rest position 2: 3 seconds, rest, 6 seconds, rest, 9 seconds, rest position 3: 3 seconds, rest, 6 seconds, rest, 9 seconds, rest Run the 3 positions straight through before the 2 minute rest. 2 minutes rest 3 rounds |
__________________
51/5'11"/165 |
|
![]() |
![]() |
#4407 |
Member
![]() |
Re: The Shed 'O Pain
10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 15, 30# (3, 2) 10 Thoracic Bridges Shoulder Mobilization Routine -10 band dislocates -10 band pull aparts -10 band external rotations 3 rounds A. 5 sets Deadlift x 1 rep 225# 60 sec rest 2 TGUs each arm 35, 45, 53, 62, 71# 60 sec rest KB Floor Press x 5 reps 35s, 53s, 53s, 53s, 53s 60 sec rest B. Five rounds for time of: 18 Kettlebell Swings 53# 12 Alternating Reverse Lunges with Kettlebell Goblet Hold 35# 0.25 mile Air-Dyne 12:49 5 strict muscle ups + mobility work |
__________________
51/5'11"/165 |
|
![]() |
![]() |
#4408 |
Member
![]() |
Re: The Shed 'O Pain
Early in the Day...
Bulgarian Goat Bag Swings x 10 rep 35, 45, 53# Burpees x 5 reps KB Press x 5/3/1 - 35, 45, 53# (Failed on Left Arm 53# press) Banded Face Pulls x 10 reps 3 rounds EMOM for 5 minutes Deadlift x 1 @ 225# Push ups x 10 reps Later at Rock Mill... Enjoyed a fun session of bouldering with Jeff. Had a nice dinner with Lisa and Jeff afterwards. |
__________________
51/5'11"/165 |
|
![]() |
![]() |
#4409 |
Member
![]() |
Re: The Shed 'O Pain
10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 15, 30# (3, 2) 10 Thoracic Bridges Shoulder Mobilization Routine -10 band dislocates -15 band pull aparts -10 banded face pulls 3 rounds 5 sets Deadlift x 1 rep 225# 30 seconds rest Ab Wheel Roll-Outs x 10 30 seconds rest Glute Ham Raises x 5 reps 30 seconds rest 15 Kettlebell Swings 53# 5 Goblet Squats 53# 5 Push-ups 10 rounds 13:06 5 strict ring muscle ups + mobility work |
__________________
51/5'11"/165 |
|
![]() |
![]() |
#4410 |
Member
![]() |
Re: The Shed 'O Pain
2 problems
10 push ups 10 second 2-finger hang 10 pronators 1 deadlift @ 225# 5 rounds Hangboard Ladder Training 3 positions-Open crimp-Metolius Rung +20#, #3 Moon Board -25#, Small RPTC 2-finger pocket -10# 3 straight ladders 3-6-9-12 sec. on a 45 second clock. position 1: 3 seconds, rest, 6 seconds, rest, 9 seconds, 12 seconds, rest position 2: 3 seconds, rest, 6 seconds, rest, 9 seconds, 12 seconds, rest position 3: 3 seconds, rest, 6 seconds, rest, 9 seconds, 12 seconds, rest Run the 3 positions straight through before the 2 minute rest. 2 minutes rest 3 rounds (45 seconds + 15 seconds rest) X 2 on large sloper campus rung |
__________________
51/5'11"/165 |
|
![]() |
![]() |
Thread Tools | |
|
|
![]() |
||||
Thread | Thread Starter | Forum | Replies | Last Post |
critique my idea for a shed/gym | Benji Whitehead | Equipment | 1 | 05-28-2008 11:35 AM |
The Zone - Cut the fat when trying to shed it? | Kieran Hartnett | Nutrition | 11 | 02-18-2008 04:50 PM |
Coach, Lynne, shed some light please... | James Mathers | Community | 10 | 05-15-2007 08:34 PM |
Trying to Shed some poundage | Mike Marin | Nutrition | 4 | 04-06-2007 03:28 PM |
Has anyone put a pullup bar up in a shed? | Steven Manns | Equipment | 0 | 07-12-2006 04:44 AM |