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Old 05-17-2017, 03:31 PM   #4461
Tim Babcock
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Re: The Shed 'O Pain

2 problems
10 push ups
5-10 second 2-finger hang
10 pronators
10 Flexbar wrist extensions
5 rounds

Maximum Weight "7-53" Protocol (from "Training for Climbing" 3rd Edition)
7 second hang + 53 second rest x 3
3 minutes rest between sets
Half Crimp x 2 sets (#5 Moon)
35# 7, 7, 7 sec
35# 7, 7, 7 sec
40# next time
2-finger (small on RPTC)
0# 7, 6, 7 sec
0# 7, 7, 7 sec
0# next time
W Pinch (RPTC)
20# 6, 5, 4 sec
20# 7, 4, 6 sec
20# next time

After each set of 3 hangs I did a lap on the campus board (Metolius rungs). 5 out 6 laps successful.

Sloper Campus Rung
35 second hang + 25 second rest
4:21 Worse that last time.

Very hot in the Shed this afternoon.
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Old 05-18-2017, 03:35 PM   #4462
Tim Babcock
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Re: The Shed 'O Pain

2+ continuous boulder problems
4 pull ups
8 push ups
12 air squats
4 pull ups
8 push ups
12 air squats
Deadlift x 1 rep
5 rounds

Sloper Campus Rung
35 second hang + 25 second rest
5 rounds
Had to take a 5 second break on 4th and 5th round.

1.2 miles
10:20
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Old Yesterday, 08:27 AM   #4463
Tim Babcock
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Re: The Shed 'O Pain

10 Goblets Squats 35, 53, 71#
5 Strict Pull ups 0, 15, 35#
10 Thoracic Bridges
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 banded face pulls
3 rounds

A.
Deadlift x 1 rep 245#
30-60 seconds
TGU x 2 reps each side 35, 45, 53, 62, 71#
30-60 seconds
KB Press x 5 reps 35#
30-60 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Pull-Ups
10 Kettlebell Swings
20 Air Squats
6 rounds + 5 reps

C.
1.50 mile run
12:00
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