Re: The Shed 'O Pain
 

Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

2-3-5-2-3-5-2-3 Ladder
Hexbar Deadlift 205#
Double Kettlebell Press 35# KBs
Supinated Grip Pull ups +10#

Echo Bike
For Time:
10 calories 0:38
20 calories 2:49
30 calories 5:53
20 calories 8:16
10 calories 9:52
Rest 1 minute between efforts.

1 strict ring muscle up
Deep squat hold
20 Flexbar Wrist Extensions
5 rounds

Re: The Shed 'O Pain
 

Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated Grip Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 pronators
3 rounds

2 TGUs each arm 35, 44, 53, 62, 70#
5 rounds

A little stretching. Not much time tonight. Turkish Get Ups are my go to when time is limited.

Re: The Shed 'O Pain
 

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

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 3, Workout 1 EMOM
1. 3 finger hang on RPTC: 5 sets of 3-6-9 0#
2. Small 2 finger (RPTC): 5 sets of 3-6-9 -15#
3. Campus Sloper 5 sets of 3-6-9 0#

Worked in:
Ring Dip Ladder 2-3-5-2-3-5-2-3
Hero Pose
Deep Squat Holds

Re: The Shed 'O Pain
 

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

2-3-5-2-3-5-2-3 Ladder
Double Kettlebell Front Squat 35, 44, 53#
Double Kettlebell Press 35, 35, 44#
Ab Wheel Roll Outs

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
49 calories

2 strict ring muscle ups
20 Flexbar Wrist Extensions
Deep Squat Hold
3 rounds

Re: The Shed 'O Pain
 

Agile 8

7 goblet squats/7 Bulgarian Goat Bag Swings 35, 40, 45#
10 thoracic bridges
3 rounds

A.
5 sets of:
Goblet Squat x 5 reps 50#
30 seconds rest
DB Bench Press x 5 reps 50#
30 seconds rest
DB Row x 5 reps 50#
30 seconds rest

B.
Treadmill 6.6 mph, 5% incline
60 second run
60 second rest
5 rounds

Hotel workout.

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill.

Today
Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

2-3-5-2-3-5-2-3 Ladder
Sumo Deadlift
Ring Dips
Ab Wheel Roll Outs

Echo Bike
For Time:
10 calories 0:36
20 calories 2:48
30 calories 5:54
20 calories 8:19
10 calories 9:54
Rest 1 minute between efforts.

1 strict ring muscle up
20 Flexbar Wrist Extensions
Deep squat hold
5 rounds

Re: The Shed 'O Pain
 

Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44#
Strict Supinated Grip Pull ups x 6 reps 0, 10#
Kettlebell Arm Bars x 3 reps 35, 44#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 pronators
2 rounds

A.
2 TGUs (1 each side) 35, 44, 53, 62, 70#
5 rounds

B.
E2MOM for 20 Minutes
15 kettlebell swings 53#
5 goblet squats 53#
5 Push Ups
10 rounds

C.
10 Minute EMOM
15 Double Unders

Re: The Shed 'O Pain
 

Yesterday 3/24/19
Bouldered at Rock Mill with Jeff, Kent, Ryan, and Matt.

Today 3/25/19
Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

Sumo Deadlift x 5 reps 185#
30 seconds rest
Strict Ring Muscle Ups x 2 reps
30 seconds rest
Ab Wheel Rollouts x 7 reps
30 seconds rest

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
48 calories

VooDoo Floss on elbows.

Re: The Shed 'O Pain
 

2 TGUs each arm 35, 44, 53, 62, 70#
20 Kettlebell Swings 35, 44, 53, 62, 70#
5 rounds

Hip Mobility Drills

Rice Bucket Routine

Re: The Shed 'O Pain
 

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

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 1, Workout 1 EMOM
1. Half Crimp Hang on RPTC: 3 sets of 3-6-9 10#
2. Small 2 finger (RPTC): 3 sets of 3-6-9 -12.5#
3. Campus Sloper 3 sets of 3-6-9 10#

Worked in:
KB Press Ladder 2-3-5-2-3-5-2-3 35#
Hero Pose
Deep Squat Holds