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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 |
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 |
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 |
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. |
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 |
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 |
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 |
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. |
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 |
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 |
Re: The Shed 'O Pain
Last night. (3/8/17) Power was out so I worked out in the dark.:rolleyes:
2 problems 10 push ups 10 second 2-finger hang 10 pronators 1 deadlift @ 260# 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 Tonight, March 9, 2017 10 kettlebell swings 35, 45, 53# 5 strict pull ups 5 burpees Shoulder Mobilization Routine -10 band dislocates -10 band pull aparts -10 banded face pulls 3 rounds Deadlift x 1 rep 225# 60 seconds rest 2 TGUs 35, 45, 53, 62, 71# 60 seconds rest 2 strict ring muscle ups 60 seconds rest 5 rounds |
Re: The Shed 'O Pain
Yesterday 3/10/17
Visited Planet Rock yesterday and bouldered for about 2 hours. They have added on to their bouldering areas. The new area is very nice. Today 10 goblet squats 5 pull ups (change grip each set) 3 arm bars each arm 10 band dislocates 10 band pull aparts 3 rounds A. Every 90 seconds, (5 sets of each): Station 1 – Deadlift x 1 rep @ 225# Station 2 – Ab-Wheel 10 reps Station 3 – Supine Ring Rows x 10 reps Station 4 – Banded Glute Bridges x 20 reps B. Three rounds for time of: 30 Kettlebell Swings 53# 20 Push-Ups 7:28 Mobility Work |
Re: The Shed 'O Pain
Bouldered at Rock Mill with Jeff and Kent. Fun day. Good to climb with my friends.
Later at the Shed Deadlift x 1 225# 10 push ups 5 rounds |
Re: The Shed 'O Pain
Today
10 goblet squats 35, 45, 53# 5 pull ups (change grip each set) 3 arm bars each arm 35, 35, 45# 10 band dislocates 10 band pull aparts 3 rounds A. Every 90 seconds (5 sets): Station 1 – Deadlift x 1 rep 225# Station 2 – Alternating Cossack Squats x 12 Station 3 – Strict Muscle Ups x 2 reps Station 4 – Side Plank x 30 seconds each side B. For time: Kettlebell Swings x 40 reps 53# Dumbbell Push Press x 30 reps 25# DBs Kettlebell Swings x 30 reps Dumbbell Push Press x 20 reps Kettlebell Swings x 20 reps Dumbbell Push Press x 10 reps 8:53 Mobility Work |
Re: The Shed 'O Pain
2 problems
10 push ups 12 second 2-finger hang 10 pronators 1 deadlift @ 225# 5 rounds Hangboard Ladder Training 3 positions-Open crimp-Metolius Rung +15#, #3 Moon Board -30#, Small RPTC 2-finger pocket -15# -I had to adjust some of the weights because I wasn't making the times. 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 4 rounds |
Re: The Shed 'O Pain
10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 10, 20# 3 KB Arm Bars each arm 35, 45, 45# Shoulder Mobilization Routine -10 band dislocates -10 band pull aparts -10 banded face pulls 3 rounds A. Five sets of: Deadlift x 1 rep 225# Rest 60 seconds Handstand Hold x 30 seconds Rest 60 seconds Reverse Snow Angels x 20 reps w/2.5# Rest 60 seconds B. Three sets for max reps: 90 seconds of the following… 9 Burpee Box Step-Overs + Max Reps of Push-Ups 15, 15, 15 Rest 30 seconds 90 seconds of the following… 9 Burpee Box Step-Overs + Max Reps of Strict Pull-Ups 5, 6, 6 Rest 30 seconds 90 seconds of the following… 9 Burpee Box Step-Overs + Max Reps of Ab Roll-Outs 10, 11, 11 Rest 30 seconds This was way harder than it looked. Mobility Work |
Re: The Shed 'O Pain
3 problems
2 TGUs each arm 35, 45, 53, 62, 71# 10 Pronators each arm 5 rounds |
Re: The Shed 'O Pain
10 Bulgarian Goat Bag Swings 45, 53, 62#
5 Strict 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 1 deadlift @ 225# A. 5 sets Box Jumps x 5 reps 24” 60 seconds rest Deadlift x 1 rep @ 275# 60 seconds rest Bottoms Up KB Press x 5 each arm 20# 60 seconds rest B. Complete as many rounds and reps as possible in 8 minutes of: 1 ring muscle up + 5 ring dips 5 Push-Ups 10 Kettlebell Swings 53# 5 rounds VooDoo Floss on elbows. I was a little worried about 275 on the deadlift today. I am pleasantly surprised at the ease the bar went up. Two more workouts at 225 and time to max. We will see how effective this program was. |
Re: The Shed 'O Pain
Bouldered at Rock Mill with Norm, Brad, and Robert. Very fun day. Sent an orange I was working on last week first go. Felt easy. Sent all the new blues. Very close to a white I dabbled with last week. I plan on giving it a go next Saturday. Afterwards Norm, Robert, Lisa and I talked for a good hour at a nearby coffee place. Good conversations.
Later at the Shed 10 reverse wrist curls 10 push ups 1 deadlift @ 225# 10 pronators 5 rounds A little mobility work to finish up. |
Re: The Shed 'O Pain
10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 10, 20# 3 KB Arm Bars each arm 35, 45, 45# Shoulder Mobilization Routine -10 band dislocates -10 band pull aparts -10 banded face pulls 3 rounds 5 sets Deadlift x 1 rep @ 225# 60 seconds KB Floor Press x 5 reps 35, 53, 53, 53, 53# 60 seconds Ab Wheel Roll Outs x 12 reps 60 seconds 15 KBS 53# 5 Goblet Squats 53# 5 Push-ups 10 rounds 12:29 PR Mobility Work |
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 [url]http://www.stevemaischtraining.com/f...-strength.html[/url] WFS #5 Moon Hangboard 10, 15, 20, 25, [B]30#[/B] RPTC Shallow RPTC 2-finger -30, -25, -20, -15, [B]-10#[/B] - RPTC Pinch -20, -15, -10, -5, [B]0#[/B] |
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 |
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. |
Re: The Shed 'O Pain
10 Bulgarian Goat Bag Swings 45, 53, 62#
5 Strict 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 1 deadlift @ 225# A. 5 sets Box Jumps x 5 reps 24” 60 seconds rest Deadlift x 1 rep @ 225, 245, 265, 285, 305, (continued with just Deadlifts 315, 325-PR) 60 seconds rest Bottoms Up KB Press x 5 each arm 20# 60 seconds rest Just completed the "Daily Dose Deadlift Plan-StrongFirst" program. "The program is designed around 75% of your one rep max. Training at this level feels easy. It should. Each workout will be 3-5 single reps (3 to 5 sets of 1 rep). Follow the percentages and pull 5 single reps, five days a week." I increased my PR from 305# done about 5 years ago to 325#. Today was the only day that it felt truly heavy. Never felt beat up for the entire two months. [URL="https://www.youtube.com/watch?v=ZCZOhgEEQ2Q"]https://www.youtube.com/watch?v=ZCZOhgEEQ2Q[/URL] WFS |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Norm, Robert, and Nahomi. I tried the white once and knew there was no way it was going. It was a bit humid. Still sent 2 oranges and several blues. Fun. Today 10 Goblets Squats 35, 45, 53# 5 Strict 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: KB Press x 5 reps 35# Rest 60 seconds Back Squat x 5 reps 95# Rest 60 seconds Ring Rows x 10 reps Rest 60 seconds B. Complete as many rounds and reps as possible in 12 minutes of: 24 kg Kettlebell Swings x 15 reps Wall Ball Shots x 10 reps 200 Meter Run 4 rounds + 14 reps 5 strict ring muscle ups + mobility work |
Re: The Shed 'O Pain
2 problems
10 push-ups 5 second 2-finger hang 10 pronators 5 rounds Hangboard Strength Training Protocol. 5 X (10 second hang + 2 minute rest) for each hold #5 Moon Hangboard +30# 10, 10, 10, 10, 10 RPTC Shallow RPTC 2-finger -10# 10, 10, 10, 10, 10 RPTC Pinch 0# 10, 10, 10, 10, 10 Worked in an additional 10 sets of 10 push-ups and mobility work. |
Re: The Shed 'O Pain
Prying Goblet Squat x 5 reps 35#
Hip Bridges x 10 reps KB Halos x 5 reps each direction 35# 3 rounds KB Swings x 10 reps 35, 53# 2 TGU's one each arm 35, 53# 2 rounds 100 Kettlebell Swings 62# 5:30 3 minute rest 10 TGUs 62# 5:35 Simple and Sinister |
Re: The Shed 'O Pain
2 problems
10 push-ups 5 second 2-finger hang 10 pronators 10 reverse wrist curls using a Flexbar 5 rounds Hangboard Strength Training Protocol. 6 X (10 second hang + 2 minute rest) for each hold #5 Moon Hangboard +30# 10, 10, 10, 10, 10, 10 RPTC Shallow RPTC 2-finger -10# 10, 10, 10, 10, 10, 10 RPTC Pinch 0# 10, 10, 10, 10, 10, 10 Worked in an additional 12 sets of 10 push-ups and mobility work. |
Re: The Shed 'O Pain
10 Goblets Squats 35, 45, 53#
5 Strict 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: Back Squat x 5 reps 100# Rest 60 seconds KB Press x 5 reps 35# Rest 60 seconds Supinated Strict Pull ups x 6 reps Rest 60 seconds B. Complete rounds of 21, 15 and 9 reps for time of: Wall Ball Shots Burpees 8:30 5 strict ring muscle ups + mobility work |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Jeff, Norm, Ken, Robert, and others. Had a good day. Fun! Later at the Shed Mobility work, Therabar exercises, and 50 push ups. Today 10 Goblets Squats 35, 45, 53# 5 Strict 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. 5 sets of: Squats x 5 reps 105# 60 seconds KB Press x 5 reps 35, 35, 45, 35, 35# (3 w/45) 60 seconds Bulgarian Goat Bag Swings x 10 reps 53# 60 seconds B. For each of the following work through as many rounds and reps as possible in 6 minutes: 16 Kettlebell Swings 53# 8 Strict Pull-Ups 3 rounds + 16 rep Rest 2 minutes, and then… 8 Burpee Box Step-Overs 8 Stationary Dips 3 rounds Rest 2 minutes, and then… 16 KB Snatches (8 each arm) 35# 8 Ab Wheel Roll Outs 4 rounds 5 strict ring muscle ups + mobility work |
Re: The Shed 'O Pain
2 problems
10 push ups 5 second 2-finger hang 10 pronators 10 Flexbar wrist extensions 5 rounds Hangboard Strength Training Protocol. Retest. Step 1 Determine weight for workouts. Followed the protocol as described at [url]http://www.stevemaischtraining.com/f...-strength.html[/url] WFS #5 Moon Hangboard 15, 20, 25, 30, 35# [B]+5[/B] RPTC Shallow RPTC 2-finger -25, -20, -15, -10, -5# [B]+5[/B] RPTC Pinch -15, -10, -5, 0, 5# [B]+5[/B] Worked in an additional 10 sets of 10 push ups. Mobility Work |
Re: The Shed 'O Pain
10 Goblets Squats 35, 45, 53#
5 Strict 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: Back Squat x 5 reps 110# Rest 90 seconds Push-Ups x Max Reps in 60 seconds 30, 33, 32, 32, 30 Rest 90 seconds B. For time: 1 mile - Air-Dyne 25 Kettlebell Swings 71# 20 Strict Pull-Ups 7:57 Mobility Work |
Re: The Shed 'O Pain
2 problems
10 push-ups 5 second 2-finger hang 10 pronators 10 reverse wrist curls using a Flexbar 5 rounds Hangboard Strength Training Protocol. 4 X (10 second hang + 2 minute rest) for each hold #5 Moon Hangboard +35# 10, 10, 10, 10 RPTC Shallow RPTC 2-finger -5# 10, 10, 10, 10 RPTC Pinch 5# 10, 10, 10, 10 Worked in mobility work. |
Re: The Shed 'O Pain
10 Goblets Squats 35, 45, 53#
5 Strict 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: Back Squat x 5 reps 115# Rest 60 seconds KB Press x 5 reps 35# Rest 60 seconds Campus Board Sloper Rungs x 1 lap (up and down) 60 sets B. 3 Minutes of Air-Dyne 0.97 mile 2 Minutes of Push-Ups 50 1 Minute of Neutral Grip Strict Pull-Ups 10 6 strict muscle ups (last 2 consecutively) + mobility work |
Re: The Shed 'O Pain
Bouldered at Rock Mill with Jeff, Norm, and Brad. Very fun to climb with my friends. Afterwards, Lisa, Jeff, Norm, and I had lunch at my favorite Mexican restaurant.
10 Goblets Squats 35, 45, 53# 5 Strict 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: Back Squat x 5 reps 120# 60 seconds KB Press x 5 reps 35# 60 seconds Ring Rows x 10 reps B. Every minute, on the minute, for 21 minutes: Minute 1 – Russian Kettlebell Swings x 15 reps 53# Minute 2 – Push Ups x 20 reps Minute 3 – Double-Unders x 25 reps 5 strict ring muscle ups + mobility work |
Re: The Shed 'O Pain
2 problems
10 push-ups 5 -10 second 2-finger hang 10 pronators 10 reverse wrist curls using a Flexbar 5 rounds Hangboard Strength Training Protocol. 5 X (10 second hang + 2 minute rest) for each hold #5 Moon Hangboard +35# 10, 10, 10, 10, 10 RPTC Shallow RPTC 2-finger -5# 10, 10, 10, 10, 10 RPTC Pinch 5# 10, 10, 10, 10, 10 Worked in 10 sets of 10 push ups and mobility work. |
Re: The Shed 'O Pain
10 Goblets Squats 35, 45, 53#
5 Strict 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: Deadlift x 5 reps 205# 60 seconds Goblet Squats x 5 reps 72# KB Press x 5 reps 35# 60 seconds B. Single-Arm Kettlebell Swings 20 reps (10 each arm) 35# 2 TGUs (1 each arm) 62# 5 Rounds Didn't keep time. Focused on KBS. Single-arm swings still feel awkward for me. More quality reps needed. |
Re: The Shed 'O Pain
10 Goblets Squats 35, 45, 53#
5 Strict 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. Three sets: Goblet Squat x 5 reps 88# 60 seconds Bottoms Up KB Press x 5 reps 22.5# 60 seconds Supine Ring Row x 10 reps 60 seconds B. 15 min EMOM (3 sets) 1. Kettlebell Swings x 15 reps 53# 2. push ups x 20 reps 3. Double Unders x 25 reps 4. Ab Roll Outs x 12 reps 5. Air-Dyne x 30 seconds 5 strict ring muscle ups + mobility work Back was sore today. I cut down on the volume a bit. |
Re: The Shed 'O Pain
Took a three day trip to New River and then to Athens to visit Mary. Friday I did some toproping at the Bridge. Worked out a nice 12a, The Stratagem. It's ready for a redpoint attempt.
Today 10 Goblets Squats 35, 45, 53# 5 Strict 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 Banded ankle mobilization Banded hip mobilization 3 rounds A. Five sets of: Deadlift x 1 rep 245# Rest 60 seconds Turkish Get-Ups x 1 rep each arm 71# Rest 60 seconds Double-Under Practice x 30 reps Rest 60 seconds B. For time: 0.5 mile Air-Dyne 20 Wall Ball Shots 20 Ab Roll Outs 40 Kettlebell Swings 20 Ab Roll Outs 20 Wall Ball Shots 0.5 mile Air-Dyne 12:50 5 strict muscle ups + mobility work |
Re: The Shed 'O Pain
2 problems
10 push-ups 5 -10 second 2-finger hang 10 pronators 10 reverse wrist curls using a Flexbar 5 rounds Hangboard Strength Training Protocol. 6 X (10 second hang + 2 minute rest) for each hold #5 Moon Hangboard +35# 9, 5, 6, 5, 7, 7 RPTC Shallow RPTC 2-finger -5# 8, 7, 10, 8, 7, 7 RPTC Pinch 5# 10, 10, 10, 10, 7, 10 Worked in 10 sets of 10 push ups and mobility work. |
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