Re: The Shed 'O Pain
 

1 problem
10 second hang on open crimp
1 problem
2 TGUs each arm 35, 45, 53, 62, 71#
10 second hang on 2-finger
10 pronators
1 deadlift @ 225#
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)
53# 7, 7, 7 sec
53# 7, 7, 7 sec
53# next time
2-finger (large on RPTC)
20# 6, 4, 4 sec
20# 6, 5, 5 sec
20# next time
W Pinch (RPTC)
25# 7, 7, 7 sec
25# 6, 5, 5 sec
25# next time

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

Worked in a little mobility work between sets 5 additional sets of 10 push ups.

Re: The Shed 'O Pain
 

10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 10, 20#
10 Thoracic Bridges
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 Cuban rotations 26#
3 rounds

A.
5 sets
Deadlift x 1 rep 225#
60 seconds
KB Floor Press x 10 reps 35s, 53s, 53s, 53s, 53s
60 seconds
Hip Extension x 10 reps
60 seconds

B.
Complete as many rounds and reps as possible in 3 minutes of:
12 Russian Kettlebell Swings 53#
9 Air Squats
6 Push-Ups
Rest 60 seconds between sets, and repeat for a total of three sets.
3, 3, 3 rounds

Re: The Shed 'O Pain
 

Thursday 01-19-2017
Treadmill Run:
0.25mi @3.5mph,
0.50mi @7.1mph,
0.25mi @3.5mph,
0.50mi @7.1mph,
0.25mi @3.5mph,
0.50mi @7.1mph,
0.25mi @3.5mph,
0.50mi @7.1mph,
0.25mi @3.0mph (cool down)

Deadlift:
3x 185lb, 205lb, 225lb, 245lb, 255lb

3 rounds of shoulder press and goblet squats:
10x 45lb press
10x 35lb GS
10x 55lb press
10x 35lb GS
10x 65lb press
10x 35lb GS

Re: The Shed 'O Pain
 

Bouldered at Rock Mill with Jeff. Did some fun new problems.

Later at home. Shed.

10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 10, 20#
10 Thoracic Bridges
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 band face pulls
3 rounds

1 deadlift 225#
10 pronators
10 reverse wrist curls
5 rounds

Re: The Shed 'O Pain
 

10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 10, 20#
10 Thoracic Bridges
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 band face pulls
3 rounds

A.
Five sets of:
Deadlift x 1 rep 225#
Rest 60 seconds
Supine Ring Rows x 8 reps
Rest 60 seconds
Dumbbell Bench Press x 8 reps 40# Das
Rest 60 seconds
B.
Three rounds for time of:
10 Bar-Facing Burpees Over the Barbell
10 Thrusters 2-35# KBs
10 Strict Pull-Ups
12:55

5 strict ring muscle ups + mobility work

Re: The Shed 'O Pain
 

Friday 01-20-2017
Treadmill run:
0.25mi @3.5mph,
3.00mi @6.1mph,
0.25mi @3.0mph

Saturday 01-21-2017
Bouldered at Rock Mill with Tim. I sent two new blues, a new orange and two new purples.

Sunday 01-22-2017
TGUs:
10x 20lb. (10 on each side)

Back Squats:
10x 45lb.
10x 65lb.
10x 95lb.
10x115lb.
10x135lb.

Deadlifts & Push-ups:
6 sets of 10x 135b deadlift & 10 push-ups

Row:
1500m, 7:38

Re: The Shed 'O Pain
 

1 problem
10 second hang on open crimp
1 problem
10 push ups
10 second hang on 2-finger
10 pronators
1 deadlift @ 225#
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)
53# 7, 7, 7 sec
53# 7, 7, 7 sec
55# next time
2-finger (large on RPTC)
20# 7, 4, 7 sec
20# 7, 7, 7 sec
20# next time
W Pinch (RPTC)
25# 7, 7, 7 sec
25# 7, 7, 7 sec
25# next time

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

Worked in 5 additional sets of 10 push ups.

Re: The Shed 'O Pain
 

10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 15, 30#
10 Thoracic Bridges
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 band face pulls
3 rounds

A.
Deadlift x 1 rep 240#
60 seconds
5 Strict HSPUs
60 seconds
Supine Ring Rows x 10 reps
60 seconds
5 rounds

B.
Three rounds for time of:
Air-Dyne 0.5 miles
24 Russian Kettlebell Swings 53#
12 Box Jumps (20″)
10:41

Re: The Shed 'O Pain
 

1 problem
10 second hang on open crimp
1 problem
10 push ups
10 second hang on 2-finger
10 pronators
1 deadlift @ 225#
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)
55# 7, 7, 7 sec
55# 7, 7, 7 sec
55# next time
2-finger (small on RPTC)
-10# 7, 4, 7 sec
-10# 7, 7, 7 sec
-5# next time
W Pinch (RPTC)
25# 7, 6, 5 sec
25# 7, 7, 6 sec
25# next time

After each set of 3 hangs I did a lap on the campus board (I did two after the first set)(Metolius rungs). 7 out 7 laps successful.

Re: The Shed 'O Pain
 

Bouldered at Rock Mill with Jeff. Lots of hard problems and lots of falling. Fun nonetheless.

Later at the Shed.

2 TGUs 35, 45, 53, 62, 71#
1 Deadlift @ 225#
10 pronators
10 reverse wrist curls
5 rounds