Re: The Shed 'O Pain
 

10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 15, 30# (3, 1, 1)
10 Thoracic Bridges
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 band face pulls
3 rounds

Deadlift x 1 rep 225#
60 seconds
KB Press x 5 reps each arm 35, 35, 45, 35, 35#
60 seconds
Ab Roll Out x 15 reps
60 seconds
5 rounds

B.
Three rounds for time of:
Double Unders x 50 reps 45/5, 50, 40/10
Kettlebell Swings x 20 reps 62#
Push ups x 20 reps
8:40

5 ring muscle ups + mobility work

Re: The Shed 'O Pain
 

10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 15, 30# (3, 1, 1)
10 Thoracic Bridges
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 band face pulls
15 banded hip thrusts
3 rounds

5 rounds
Deadlift x 1 rep @ 225#
60 seconds
1 ring muscle up + 5 ring dips
60 seconds
1 TGU each arm 45, 53, 62, 71, 88# (88# is heavy!)
60 seconds

For time:
25 Burpees
50 Kettlebell Swings
25 Burpees
5:48 (Kept a nice pace)

Mobility work and a few dragon flags just for fun.

Re: The Shed 'O Pain
 

3 problems
10 push ups
2-finger 10 second hang-Large pocket on RPTC
10 pronators
5 rounds

[URL="https://www.climbstrong.com/articles/20130716"]https://www.climbstrong.com/articles/20130716[/URL] WFS
Hangboard Ladder Training
Week 1
Small Metolius Rung +10#
3 seconds, 6 seconds, 9 seconds*
#3 Moonboard
3 seconds, 6 seconds, 9 seconds (9 seconds unsuccessful)
Small Pocket on RPTC
3 seconds, 6 seconds, 9 seconds*
Each hang is on the minute with 2 minutes rest between positions.

Re: The Shed 'O Pain
 

Tuesday 01-24-2017
Treadmill run:
0.25mi @3.5mph,
3.00mi @6.3mph,
0.25mi @3.0mph

Thursday 01-26-2017
Treadmill run:
0.25mi @3.5mph,
3.50mi @6.1mph,
0.25mi @3.0mph

Friday 01-27-2017
Treadmill run:
0.25mi @3.5mph,
0.50mi @7.3mph,
0.25mi @3.5mph,
0.50mi @7.3mph,
0.25mi @3.5mph,
0.50mi @7.3mph,
0.25mi @3.5mph,
0.50mi @7.3mph,
0.25mi @3.0mph,

Saturday 01-28-2017
Bouldered at Rock Mill with Tim. I sent two new blues and one orange

Tuesday 01-31-2017
Treadmill run:
0.25mi @3.5mph,
3.00mi @6.4mph,
0.25mi @3.0mph

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 face pulls
3 rounds

A.
Every minute, on the minute, for 20 minutes (5 sets of each)
Minute 1 – Deadlift x 1 rep 225#
Minute 2 – Alternating Reverse Lunges with 25# DBs x 12 reps
Minute 3 – L-sit x 30 seconds (knees tucked)
Minute 4 – Supine Ring Row x 5 reps (hold the top position for 5 full second each rep)

B.
Three rounds for time of:
30 Kettlebell Swings 62#
20 Push-Ups
5:49

5 strict 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 +10#, Full Crimp on Moonboard, Small RPTC 2-finger pocket
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
3 rounds

This time I understand the correct way to do the workout.

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 Cuban Rotations 10# Das
3 rounds

1 deadlift @ 205 & 225#

A.
Five sets of:
Deadlift x 1 rep 255#
Rest 60 seconds
Russian Step-Ups (w/10# DBs) x 8 reps each leg
Rest 60 seconds
Single-Arm Press x 6 reps each arm 35, 35, 45, 35, 35#
Rest 60 seconds

For time:
10 Wall Ball Shots
10 Strict Pull-Ups
9 Wall Ball Shots
9 Strict Pull-Ups
…
1 Wall Ball Shot
1 Strict Pull-Up
11:48

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 +10#, Full Crimp on Moonboard, Small RPTC 2-finger pocket
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
3 rounds

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 +10#, Full Crimp on Moonboard, Small RPTC 2-finger pocket
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
3 rounds

I'm finally starting to feel better after being sick since Saturday. I was diagnosed with influenza, strain A

Re: The Shed 'O Pain
 

10 Goblets Squats 35, 45, 53#
5 Strict Pull ups
10 Thoracic Bridges
20 banded hamstring curls
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 Cuban Rotations-band
3 rounds

A.
Every 90 seconds, for 22.5 minutes (5 sets):
Station 1 – KB Press x 3 reps 35 , 35, 45, 45, 45
Station 2 – Ab-Wheel Roll-Outs x 10 reps
Station 3 – Deadlift x 1 rep @ 225#

No Metcon. I didn't want to break a sweat. Not too hard, it's pretty cold outside.