Re: The Shed 'O Pain
 

10 Goblets Squats 35, 53, 71#
5 Strict Pull ups 0, 20, 40#
3 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:
Deadlift x 1 rep 245#
30-60 seconds
Campus Sloper Lap x2
30-60 seconds
Kettlebell Floor Presses x 10 reps 35, 53, 53, 53, 53#
30-60 seconds


B.
0.5 mile Air-Dyne
20 Kettlebell Swings 53#
5 rounds
13:32

5 strict ring muscle ups

Re: The Shed 'O Pain
 

2 problems
10 push ups
5-10 second 2-finger hang
10 pronators
10 Flexbar wrist extensions
3 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)
50# 7, 3, 5 sec
50# 6, 6, 4 sec
50# next time
2-finger (small on RPTC)
5# 6, 5, 6 sec
5# 7, 7, 7 sec
5# next time
W Pinch (RPTC)
30# 7, 7, 4 sec
30# 6, 6, 7 sec
30# next time

Worked in 5 sets of 5 KB Presses. 35#

Sloper Campus Rung
40 second hang + 20 second rest
5 rounds
40, 40, 40, 35, 32

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff and Brad. Sent a couple of good problems. Fun
Tweaked my left knee on a heel hook.

Today
10 Goblets Squats 25, 30, 40#
5 Strict Pull ups 0, 20, 40#
3 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:
Deadlift x 1 rep 245#
60
Strict Ring Muscle Ups x 2 (these felt really good today)
60
Hip Extensions x 10 reps
60

2 strict bar muscle ups:)

B.
0.5 mile Air-Dyne
20 push ups
5 rounds
12:19

My knee really bothered me last night. I got through my warm up and the first part of my workout with some pain. The Air-Dyne part of the metcon helped loosen up my knee nicely. Afterwards, I was able to walk around the block pain-free. I'm sure it will tighten up today but I am encouraged. I should be fine for my trip to Wyoming.:)

Re: The Shed 'O Pain
 

5-4-3-2-1 problems
15 push ups
5-10 second 2-finger hang
10 pronators
10 Flexbar wrist extensions
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)
50# 7, 7, 4 sec
50# 4, 4, 4 sec
50# next time
2-finger (small on RPTC)
5# 4, 7, 5 sec
5# 4, 4, 4 sec
5# next time
W Pinch (RPTC)
30# 7, 7, 7 sec
30# 7, 7, 7 sec
30# next time

Worked in 5 sets of 5 KB Presses. 35#

Sloper Campus Rung
40 second hang + 20 second rest
5 rounds
40, 40, 40, 38, 30

VooDoo Flossing on forearms and elbows.

Re: The Shed 'O Pain
 

10 Goblets Squats 25, 30, 40#
5 Strict Pull ups
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 banded face pulls
3 rounds

5 sets of:
Deadlift x 1
30-60 seconds
Supine Ring Rows x 10 reps
30-60 seconds
Ab Wheel Roll Outs x 10 reps
30-60 seconds

Re: The Shed 'O Pain
 

6/7/17-6/18/17
Lander, Wyoming Climbing trip with Norm and Brendan.

Excellent trip! We climbed 7 out of the 8 days allotted to climb. We had a few adventures. I knocked off a 50# rock very close to my belayer, Brendan. It bounced off the ground and collided with him. He had a lot of bruises and scrapes. Thankfully nothing more serious. We did everything right. I screamed rock several times and Brendan avoided a direct collision while maintaining the belay. I am very grateful.

Climbing wise, I started off a little slow. The lack of climbing on rock was apparent. I was questioning my fitness. The last few days my climbing picked up. I ended up redpointing "Diamonds and Rain." A very stiff 5.12a Eric Horst route. I had tried it last year and it was one of my goals for this year. I almost didn't get on it because I felt my fitness wasn't adequate. I'm glad I did. The redpoint was a battle. You had to put the pain aside and totally engage in the climb. A rewarding send. I tweaked my left shoulder on the climb. I didn't notice until after I settled down. It is now quite sore. Hopefully in a few days it will feel better. Another noteworthy climb we did was "Tribal War" 5.11b. It was a stiff 11b. The crux was the vertical face down low. It also had a steep, juggy finish. Fun!

When we weren't climbing we enjoyed some geocaching, the local restaurants and bars, and a little exploring. We even watched the Cavs play at two of the local bars. Fun.

Overall a great trip. I enjoyed the company and everything we did.

Re: The Shed 'O Pain
 

10 Goblets Squats 25, 30, 40#
5 Strict Pull ups
3 Arm Bars each arm 15, 20, 356#
10 band pull aparts
3 rounds

A.
Deadlift x 1 rep @ 205
60 seconds
Ring Rows x 10 reps
60 seconds
Kettlebell Press x 5 20#
60 seconds

B.
0.5 mile Air-Dyne
25 KBS 35#
25 Double Understanding
3 rounds
10:42

Re: The Shed 'O Pain
 

2 TGUs each arm 20, 35, 45#
10 Bulgarian goat bag swings 35, 45, 53#
5 strict pull ups
10 cuban band pulls
10 band pull aparts
3 rounds

A.
5 Sets of:
Deadlift x 1 rep @ 225#
30 seconds
Bottom’s Up KB Press x 5 reps 15, 20, 20, 20, 20#
30 seconds
Ab Wheel Roll Outs x 8 reps
30 seconds

B.
Three rounds for time of:
7 Strict Pull-Ups
14 Push-Ups
21 Kettlebell Swings
8:36

Shoulder is still tender but doing better.

Re: The Shed 'O Pain
 

Yesterday
Bouldered with Norm at Rock Mill. Shoulder was sore but it loosened up and I hit it pretty hard. Probably too hard.

Today
10 Goblets Squats 25, 30, 40#
5 Strict Pull ups
3 Arm Bars each arm 35, 45, 53#
10 band pull aparts
Cuban band rotations
3 rounds

A.
Five sets of:
Deadlift x 1 rep 225#
Rest 30 seconds
KB Floor Press x 10 reps 35#
Rest 30 seconds
Ring Rows x 10 reps
Rest 30 seconds
Side Plank x 30 seconds each side
Rest 30 seconds
B.
Four rounds for time of:
0.5 mile Air-Dyne
20 Push-Ups
20 Air Squats
14:51

Shoulder still tender.

Re: The Shed 'O Pain
 

Today
10 Goblets Squats 35, 45, 53#
5 Strict Pull ups
3 Arm Bars each arm 35, 45, 53#
15 band pull aparts
10 Banded External Rotations
3 rounds

A.
Three sets of:
Bulgarian Split Squat x 10 reps (5 reps each leg) 20, 25, 30#
Rest 45 seconds
Turkish Get-up x 2 reps each arm 35, 45, 53#
Rest 45 seconds
Reverse Snow Angel x 10 reps 2.5#
Rest 45 seconds
B.
Three rounds for time of:
50 Double Unders
20 Alternating Cossack Squats (with DB Goblet Hold) 10#
8:26