Re: The Shed 'O Pain
 

1 problem
10 reverse wrist curls
1 problem
3 TGUs 35, 45, 53, 61, & 72#
5 rounds

Rock Prodigy Hangboard Workout
Complete workout-6 grips positions
Worked in 4 sets of 10 strict one-arm presses 10, 15, 20, & 25#

Rice Bucket Routine
[URL="http://www.dpmclimbing.com/articles/view/way-iron-fist"]http://www.dpmclimbing.com/articles/view/way-iron-fist[/URL]
WFS

Re: The Shed 'O Pain
 

Thursday June 18, 2015

Rest and medication.

Re: The Shed 'O Pain
 

10 goblet squats
5 pull ups 0, 10, & 20#
10 Thoracic Bridges
Shoulder Band Stretches and roller
3 rounds

A.
Four sets of:
Airborne Squat x 10 reps
Rest 45 seconds
Single-Leg Hip Bridges x 10 reps each leg
Rest 45 seconds
Reverse Snow Angels x 10 reps w/2.5#
Rest 45 seconds
B.
Two sets of:
AirDyne 0.5 miles
Rest 5 minutes
1:22 & 1:17 Horrible!
C.
1 strict muscle up
1 skin the cat
5 rounds

Muscle ups felt really strong so I tried a few strict bar muscle ups. 3 for 3.:)
[URL="https://www.youtube.com/watch?v=nEaiwTth5nw"]https://www.youtube.com/watch?v=nEaiwTth5nw[/URL]
WFS

Re: The Shed 'O Pain
 

Climbed at Hinckley with Rick, Kenny, & Kerry. 20 laps.

Later at the Shed.
Rice Bucket Routine
Mobility Work

Re: The Shed 'O Pain
 

@Tim, nice job on the bar muscle ups!
Nice cool day for climbing.

Friday June 19, 2015
Rest and medication
a few minutes of PT in the pool
what doesn't kill us makes us stronger right?

Re: The Shed 'O Pain
 

Thanks JT. Hinckley was very nice. A little damp in the morning, but it dried out. I hope you're feeling better.

10 goblet squats
5 pull ups 0, 15, 30#
10 thoracic bridges
10 reverse snow angels
shoulder band stretches
3 rounds

A.
Four rounds of:
Goblet Squats x 6 reps 72#
Rest 60 seconds
Weighted Box Step-Ups x 6 reps each leg holding 2 25# dumbbells
Rest 60 seconds
Ring Push-ups x 10 reps
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Alternating Reverse Lunges with Dumbbells
5 Renegade Rows (Push-Up, Row Left, Push-Up, Row Right)
5 rounds

5 strict ring muscle ups
2 for 3 strict bar muscle ups.

Re: The Shed 'O Pain
 

Saturday June 20, 2015

30 minutes of PT in the pool.:yikes:

When submerged up to my neck my hip/back/butt are able to relax and unclench because they don't have to do anything except hang off my carcass.

Re: The Shed 'O Pain
 

2 problems
10 push ups
10 reverse wrist curls
5 rounds

Rock Prodigy Hangboard Workout
Complete workout-6 grips positions

Worked in 5 sets of 10 hip extensions & 4 sets of 10 strict one-arm presses 10, 15, 20, & 25#

Unfortunately I dropped a 15# kettlebell on my big toe. It's very tender, swollen, and black and blue. I hope it's ok in two and a half weeks.

Re: The Shed 'O Pain
 

Sunday June 21, 2015

One hour of very easy stretching and movement.

Re: The Shed 'O Pain
 

Monday June 22, 2015
Tuesday June 23, 2015

Rest and medication.