Re: The Shed 'O Pain
 

2 problems
10 push ups
20 band pull aparts
10 second 2 finger hold
10 pronators
flexbar
5 rounds

Set a new problem. No send. Something to work on.

Steve Maisch Training
Hangboard Strength

Testing Day
Open Crimp (Small Metolius Rung) [B]10#[/B]
0, 2.5, 5, 7.5, 10#
L. 2-Finger [B]10#[/B]
-10, -5, 0, 5, 10#
W. Pinch-RPTC [B]0#[/B]
-10, -7.5, -5, -2.5, 0#

Worked in a few ring dips.
1-2-3-4-5

Re: The Shed 'O Pain
 

10 Goblets Squats 25, 30, 40#
5 Strict Pull ups 0, 10, 20#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 banded face pulls (used pulley system for hangboard, worked really well)
10 banded external rotations
3 rounds

5 sets of:
Landmine Front Squats x 5 reps 45. 55, 65, 75, 85#
60 seconds rest
Seesaw KB Press x 10 reps (5 each arm) 35# KBs
60 seconds rest
Reverse Snow Angels x 10 reps 2.5#
60 seconds rest

0.5 mile Air-Dyne every 3 minutes
5 rounds
1:28
1:27
1:26
1:24
1:23

15 push ups
20 band pull aparts
5 rounds on the 2 minutes

Back felt better today.

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill. I got a blue problem I had worked on previously. Worked on a white problem. Finished by completing all the pink problems. Went for a walk with Lisa and incorporated 3 50 yard uphill strides.

Today
10 Goblets Squats 35, 45, 45#
6 Strict Pull ups 0, 10, 20#
2 TGUs 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 banded face pulls (used pulley system for hangboard, worked really well)
10 banded external rotations
3 rounds

A.
5 sets of:
Bulgarian Goat Bag Swings x 10 reps 35, 45, 53, 62, 71#
30 seconds rest
Landmine Press x 5 each arm 10, 12.5, 15, 17.5, 20#
30 seconds rest
Ring Rows x 10 reps
30 seconds rest

B.
10 min EMOM 35# KBs
2-1-3 kettlebell armor building complex
2 double cleans
1 double press
3 front squats
This wasn't as bad as I thought it would be. I may get a second 45# KB. 53# pounds would be a nice goal.

Voodoo flossing on forearms.

Re: The Shed 'O Pain
 

Yesterday
Climbed at Hinckley with a good group. I did about 15 laps. Good summer conditions. Later, Lisa and I went for a walk. I worked in 3 uphill strides.

10 Goblets Squats 35, 45, 53#
6 Strict Neutral Grip Pull ups 0, 10, 20#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 banded face pulls (used pulley system for hangboard, worked really well)
10 banded external rotations
3 rounds

A.
5 sets of:
Goblet Squat x 5 reps 62, 71, 71, 71, 71#
45 seconds rest
One Arm KB Floor Press x 5 reps each arm 35, 45, 45, 45, 45,#
45 seconds rest
Batwings x 10 reps 25# DBs
45 seconds rest

B.
10 min EMOM (Last round I did 2 cycles) I am enjoying kettlebell complexes.
Double KB Complex 35# KBs
1 Swing
1 Snatch
1 Clean
1 Seesaw Press
1 Front Squat

1 strict ring muscle up
20 band pull aparts
5 rounds on the 2 minutes.

Re: The Shed 'O Pain
 

2 problems
10 push ups
5-10 second 2-finger hang
20 band pull aparts
10 pronators
Flexbar
5 rounds

Completed all established problems and set a new one. Not real hard.

Steve Maisch Training
Hangboard Strength
Workout 1
10 second hang with 2 minutes rest between. Four sets for each hold.
Open Crimp (Small Metolius Rung) 10#
10, 10, 10, 10
L. 2-finger 10#
10, 9, 10, 10
Pinch-RPTC 0#
10, 10, 10, 10

Worked in 5 sets of 10 Ab Roll Outs.

Re: The Shed 'O Pain
 

So every day in July was 96F or above, 1st time this has happened here in the Sacramento, CA area. 31 days 90F+ days. Plenty of 100F+ days too!!! Looks like we are in another 5+ day of 100F + days. We've had 22 so far this year. Record is 44 days in 1987 when I first moved here as a young 23 yr. old lad...

8.01.2017 Tuesday
WU: 2Min Dyno-Glyde Bike then 3 rounds
5 K2E
10 Pass-thrus
10 Push-ups
15 Airsquats

1 x 3 Push Press 75,85,95,115 1@135lb

Score Type:: Total Weight
Build to a heavy 3rep
*From Floor*

WOD:
3 Rounds:
30 Push Press (95/65#) 65 for 1 set, 45 for the last 2 sets
30 WallBalls (20/14#) Did Sit-ups instead

14:28

Re: The Shed 'O Pain
 

10 Goblets Squats 35, 45, 53#
6 Strict Pull ups 0, 10, 20#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 banded face pulls (used pulley system for hangboard, worked really well)
10 banded external rotations
3 rounds

5 sets of:
Kettlebell Swings x 25-20-15-10-5/35-45-53-71-88#
60 seconds rest
Sloper Campus x 2
60 seconds rest
TGUs x 2 reps each arm 35, 45, 53, 62, 71#
60 seconds rest

The Original Deep 6 Plan 35# KB
All lifts are done right-handed without setting the bell down between moves.
1. 5 Swings
2. 5 Snatches
3. 5 Cleans and Presses
4. 5 Front Squats
5. 1 Reverse Get-up
6. Now switch hands and repeat the sequence on the left.
3 rounds

20 band pull aparts
Floor Rolls (Down and Back) These made me quite nauseated.
30 second hang on pull up bar
5 rounds on the 2 minutes

I watched a really good documentary on Ido Portal last night. I recommend it.
It's called "Ido Portal-Just Move." I found it on the LondonReal website. There is profanity.

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill. Did two new blues and one orange. Worked on a white. Close. Maybe tomorrow.

Today
10 Goblets Squats 35, 45, 53#
6 Strict Pull ups 0, 10, 20#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 banded face pulls (used pulley system for hangboard, worked really well)
10 banded external rotations
3 rounds

A.
5 sets of:
Bulgarian Goat Bag Swings x 10 reps 53, 62, 71, 71, 88#
30-60 seconds rest
Push-ups x 10 reps (0, 10, 15, 20, 25# added)
30-60 seconds rest
Inverted Row x 10 reps
30 -60 seconds rest

B.
15 min EMOM 35 pound KBs
2-1-3 kettlebell armor building complex
2 double cleans
1 double press
3 front squats

20 band Pull Aparts
20 Flexbar
Walk on parallettes and 2x4
5 rounds on the 2 minutes

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill. Finished the white I was working on on Thursday. First go. Sent a couple of orange problems as well. Fun day bouldering with Jeff and Brad.

Today
10 Goblets Squats 35, 45, 53#
6 Strict Pull ups 0, 10, 20#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 banded face pulls (used pulley system for hangboard, worked really well)
10 banded external rotations
3 rounds

5 sets of:
Deadlift x 5 reps 135, 155, 175, 185, 205#
60 seconds rest
SeeSaw Kettlebell Press x 5 each arm 35# KBs
60 seconds rest
Double Unders x 25 reps
60 seconds rest

8 double cleans 35# KBs
5 front squats
3 push ups
2 renegade rows
1 minute plank
3 rounds
8:05

1 strict muscle up
20 band pull aparts
20 Flexbar wrist extensions
5 rounds

Re: The Shed 'O Pain
 

2 problems
10 push ups
5-10 second 2-finger hang
10 band pull aparts
Flexbar wrist extensions

Steve Maisch Training
Hangboard Strength
Workout 2
10 second hang with 2 minutes rest between. Four sets for each hold.
Open Crimp (Small Metolius Rung) 10#
10, 10, 10, 10, 10
L. 2-finger 10#
10, 8, 8, 7, 9
Pinch-RPTC 0#
10, 10, 10, 10, 10

Worked in 5 sets of 10 hip extensions, ab roll outs, and push ups.