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Old 03-20-2017, 04:08 PM   #4421
Tim Babcock
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Re: The Shed 'O Pain

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

Hangboard Strength Training Protocol. (I feel like I need a change.)
Step 1
Determine weight for workouts. Followed the protocol as described at http://www.stevemaischtraining.com/f...-strength.html WFS
#5 Moon Hangboard 10, 15, 20, 25, 30#
RPTC Shallow RPTC 2-finger -30, -25, -20, -15, -10# -
RPTC Pinch -20, -15, -10, -5, 0#
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Old 03-21-2017, 04:23 PM   #4422
Tim Babcock
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Re: The Shed 'O Pain

10 Goblets Squats 35, 45, 53#
5 Strict Neutral Grip Pull ups 0, 10, 20#
3 KB Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 banded face pulls
3 rounds

A.
Five sets of:
Turkish Get-Ups x 4 reps (2 each arm) 35, 45, 53, 62, 71#
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm 15, 15, 15, 20, 20#
Rest 45 seconds
Deadlift x 1 rep 225#
Rest 45 seconds
Prone Plank Hold x 60 seconds
Rest 45 seconds

B.
50 Double Unders
20 KBS 53#
2 strict muscle ups
3 rounds
8:52

Mobility Work
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Old Yesterday, 03:25 PM   #4423
Tim Babcock
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Re: The Shed 'O Pain

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

Hangboard Strength Training Protocol.
4 X (10 second hang + 2 minute rest) for each hold
#5 Moon Hangboard +30#
10, 10, 10, 10
RPTC Shallow RPTC 2-finger -10#
10, 10, 10, 10
RPTC Pinch 0#
10, 10, 10, 10

Worked in an additional 5 sets of 10 push-ups and mobility work.
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