Re: The Shed 'O Pain
 

2 problems
Push ups 10, 15, 20, 15, 10
2-finger hang 5,7,8,9,10 seconds
10 pronators each arm

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 1, Workout 1 EMOM
1. Open crimp on "slopey crimper" 3 sets of 3-6-9 +0#
2. 2 finger: 3 sets of 3-6-9 (large 2-finger) +5#
3. Full Crimp w/thumb support:3 sets -20#

Worked in ring dips, (2-3-5) 0#-(2-3-5) +5#-(2-3)+10#

Re: The Shed 'O Pain
 

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Death March x 12, 14, 16 reps
Station 2 – Turkish Get-Ups x 4 reps (2 each side) 53#
Station 3 – Side Plank x 30 seconds each side

B.
Three rounds for time of:
50 Double Unders
6 Strict Pull-Ups
12 Kettlebell Snatches 44# (6 each arm)
9:50

20 Flexbar Wrist Extensions
Banded Forearm stretch
3 rounds



Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff and Kent. Fun.

Today
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
2-3-5-2-3-5-2-3
Hex-bar Deadlift 2-3-5@185, 2-3-5@205, 2-3@225#
One-armed KB Floor Press 2-3-5@53, 2-3-5@62, 2-3@70#
Ab Wheel Roll Out

B.
Kettlebell Cyclone 35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
Every 45 Seconds for 15 rounds

1 strict ring muscle up 0, 0, 0, 8, 8#
20 Flexbar Wrist Extensions
Deep Squat Hold
5 rounds

Re: The Shed 'O Pain
 

4 problems
Push ups 15, 20, 15 reps
10 second 2-finger hang -20, -10, 0#
10 pronators
3 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 2, Workout 1 EMOM
1. Open crimp on "slopey crimper" 4 sets of 3-6-9 0#
2. 2 finger: 4 sets of 3-6-9 (large 2-finger) +5#
3. Full Crimp w/thumb support:4 sets -20#

Worked in:
Ring dips 2-3-5-2-3-5-2-3 (25 total)
Deep squat holds
Deep Knee Bend to Kneeling

Re: The Shed 'O Pain
 

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups 0, 10, 20#
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

Five sets of:
Hex-bar Deadlift x 6 reps 195#
Rest 60 seconds
Kettlebell Swings x 15 reps 35, 44, 53, 62, 70#
Rest 60 seconds
Turkish Get-Up x 2 reps each arm 35, 44, 53, 62, 70#
Rest 60 seconds

1 strict ring muscle up
20 Flexbar Wrist Extensions
Banded Forearm Stretch
5 rounds

Re: The Shed 'O Pain
 

2 problems
12 push ups
2 finger hang 5-10 seconds
10 pronators each arm
5 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 2, Workout 2 EMOM
1. Open crimp on "slopey crimper" 4 sets of 3-6-9 0#
2. 2 finger: 4 sets of 3-6-9 (large 2-finger) +5#
3. Full Crimp w/thumb support:4 sets -20#

Worked in:
Kettlebell Press 35# 2-3-5 44# 2-3-5-2-3 (25 total)
Deep squat holds
Deep Knee Bend to Kneeling

Re: The Shed 'O Pain
 

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups 0, 10, 20#
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
Three sets of:
Bulgarian Split Squats x 10 reps each leg 25# DB
Rest 30 seconds after each leg
Medicine Ball Hamstring Curls x 20 reps
Rest 60 Seconds
Strict Ring Muscle Ups x 3 reps
Rest 60 seconds
B.
For time:
40 Wall Ball Shots
20 Box Jump-Up and Step Downs
30 Wall Ball Shots
15 Box Jump-Up and Step Downs
20 Wall Ball Shots
10 Box Jump-Up and Step Downs
13:30

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff. Fun. Close to a fun white problem up front. Maybe next time.

Today
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups 0, 10, 20#
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
Three sets of:
Hex-bar Deadlift x 8 reps @ 195#
Rest 45 seconds
Inverted Rows x 8 reps
Rest 45 seconds
Ab Wheel Roll Outs x 10 reps
Rest 45 seconds
Reverse Snow Angels x 15 reps w/2.5# plates
Rest 45 seconds

B.
For time:
40 Double Unders
40 Kettlebell Swings 44#
40 Single Dumbbell Thrusters 40#
40 Kettlebell Swings 44#
40 Double Unders
11:37

5 scapular pull ups
20 Flexbar Wrist Extensions
Banded Forearm Stretch
3 rounds

Re: The Shed 'O Pain
 

3 problems
Push ups 15, 20, 15 reps
10 second 2-finger hang -20, 0, 0#
10 pronators
3 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 3, Workout 1 EMOM
1. Open crimp on "slopey crimper" 5 sets of 3-6-9 0#
2. 2 finger: 5 sets of 3-6-9 (large 2-finger) +5#
3. Full Crimp w/thumb support: 5 sets -20#

Worked in:
Ring dips 2-3-5-2-3-5-2-3 (25 total)
Deep squat holds
Deep Knee Bend to Kneeling

Re: The Shed 'O Pain
 

2 problems
TGUs 3 @ 35#, 3 @ 44#, 2 @ 53#, 2 @ 62#, 1 @ 70# each arm
10 second 2 finger hang
10 pronators each arm

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 3, Workout 2 EMOM
1. Open crimp on "slopey crimper" 5 sets of 3-6-9 0#
2. 2 finger: 5 sets of 3-6-9 (large 2-finger) +5#
3. Full Crimp w/thumb support: 5 sets -20#

Worked in:
10 sets of 10 push ups
Deep squat holds
Deep Knee Bend to Kneeling
Stretching
Balancing on a parallette