Re: The Shed 'O Pain
 

2 problems
15 push ups
10 second 2-finger hang
10 pronators
1 deadlift @ 225#
5 rounds

Hangboard Ladder Training
3 positions-Open crimp-Metolius Rung +25#, #3 Moon Board -25#, Small RPTC 2-finger pocket -10#
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
5 rounds

Re: The Shed 'O Pain
 

10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 15, 30# (3, 2)
10 Thoracic Bridges
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 Cuban Rotations using band against wall
3 rounds

A.
Every 60 seconds, for 20 (5 sets):
Station 1 – Deadlift x 1 reps 225#
Station 2 – Single-Arm KB Row x 8 reps each 53#
Station 3 – Supine Med Ball Leg Curls x 10 reps
Station 4 – Barbell or Ab-Wheel Roll-Outs x 10 reps
B.
Complete as many rounds and reps as possible in 12 minutes of:
Run 200 Meters
20 Mountain Climbers
10 Single-Arm Kettlebell Swings (Left Arm) 53#
10 Single-Arm Kettlebell Swings (Right Arm) 53#
4 rounds

5 strict muscle ups + mobility work

Re: The Shed 'O Pain
 

2 problems
2 TGUs each arm 35, 45, 53, 62, 71#
10 second 2 finger hang
10 pronators
5 rounds

1 problem
1 deadlift @ 225#
5 rounds

Re: The Shed 'O Pain
 

Climbed at Rock Mill with Jeff. At the end we deadlifted :)
5 x 1 @ 245
Day28 of the Daily Dose Deadlift Plan-StrongFirst Program I am currently working through.

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 external rotations
3 rounds

Five sets of:
Deadlift x 1 rep @ 225#
Rest 30 seconds
Ham-Glute Raise x 5 reps
Rest 30 seconds
Reverse Snow Angels x 12 reps 2.5# plates
Rest 30 seconds

Five rounds for time of:
10 Strict Pull-Ups
6 KB Thrusters (35# KBs)
25 Double Unders
15:48

5 strict muscle ups + mobility work

Re: The Shed 'O Pain
 

2 problems
15 push ups
10 second 2-finger hang
10 pronators
1 deadlift @ 225#
5 rounds

Hangboard Ladder Training
3 positions-Open crimp-Metolius Rung +20#, #3 Moon Board -25#, Small RPTC 2-finger pocket -15#
3 straight ladders 3-6-9-12 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
 

10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 15, 30# (3, 2)
10 Thoracic Bridges
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 band external rotations
3 rounds

A.
5 sets
Deadlift x 1 rep 225#
60 sec rest
2 TGUs each arm 35, 45, 53, 62, 71#
60 sec rest
KB Floor Press x 5 reps 35s, 53s, 53s, 53s, 53s
60 sec rest

B.
Five rounds for time of:
18 Kettlebell Swings 53#
12 Alternating Reverse Lunges with Kettlebell Goblet Hold 35#
0.25 mile Air-Dyne
12:49

5 strict muscle ups + mobility work

Re: The Shed 'O Pain
 

Early in the Day...
Bulgarian Goat Bag Swings x 10 rep 35, 45, 53#
Burpees x 5 reps
KB Press x 5/3/1 - 35, 45, 53# (Failed on Left Arm 53# press)
Banded Face Pulls x 10 reps
3 rounds

EMOM for 5 minutes
Deadlift x 1 @ 225#
Push ups x 10 reps

Later at Rock Mill...
Enjoyed a fun session of bouldering with Jeff. Had a nice dinner with Lisa and Jeff afterwards.

Re: The Shed 'O Pain
 

10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 15, 30# (3, 2)
10 Thoracic Bridges
Shoulder Mobilization Routine
-10 band dislocates
-15 band pull aparts
-10 banded face pulls
3 rounds

5 sets
Deadlift x 1 rep 225#
30 seconds rest
Ab Wheel Roll-Outs x 10
30 seconds rest
Glute Ham Raises x 5 reps
30 seconds rest

15 Kettlebell Swings 53#
5 Goblet Squats 53#
5 Push-ups
10 rounds
13:06

5 strict ring 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 +20#, #3 Moon Board -25#, Small RPTC 2-finger pocket -10#
3 straight ladders 3-6-9-12 sec. on a 45 second clock.
position 1: 3 seconds, rest, 6 seconds, rest, 9 seconds, 12 seconds, rest
position 2: 3 seconds, rest, 6 seconds, rest, 9 seconds, 12 seconds, rest
position 3: 3 seconds, rest, 6 seconds, rest, 9 seconds, 12 seconds, rest
Run the 3 positions straight through before the 2 minute rest.
2 minutes rest
3 rounds

(45 seconds + 15 seconds rest) X 2 on large sloper campus rung

Re: The Shed 'O Pain
 

Last night. (3/8/17) Power was out so I worked out in the dark.:rolleyes:
2 problems
10 push ups
10 second 2-finger hang
10 pronators
1 deadlift @ 260#
5 rounds

Hangboard Ladder Training
3 positions-Open crimp-Metolius Rung +20#, #3 Moon Board -25#, Small RPTC 2-finger pocket -10#
3 straight ladders 3-6-9-12 sec. on a 45 second clock.
position 1: 3 seconds, rest, 6 seconds, rest, 9 seconds, 12 seconds, rest
position 2: 3 seconds, rest, 6 seconds, rest, 9 seconds, 12 seconds, rest
position 3: 3 seconds, rest, 6 seconds, rest, 9 seconds, 12 seconds, rest
Run the 3 positions straight through before the 2 minute rest.
2 minutes rest
3 rounds

Tonight, March 9, 2017

10 kettlebell swings 35, 45, 53#
5 strict pull ups
5 burpees
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 banded face pulls
3 rounds

Deadlift x 1 rep 225#
60 seconds rest
2 TGUs 35, 45, 53, 62, 71#
60 seconds rest
2 strict ring muscle ups
60 seconds rest
5 rounds

Re: The Shed 'O Pain
 

Yesterday 3/10/17
Visited Planet Rock yesterday and bouldered for about 2 hours. They have added on to their bouldering areas. The new area is very nice.

Today
10 goblet squats
5 pull ups (change grip each set)
3 arm bars each arm
10 band dislocates
10 band pull aparts
3 rounds

A.
Every 90 seconds, (5 sets of each):
Station 1 – Deadlift x 1 rep @ 225#
Station 2 – Ab-Wheel 10 reps
Station 3 – Supine Ring Rows x 10 reps
Station 4 – Banded Glute Bridges x 20 reps

B.
Three rounds for time of:
30 Kettlebell Swings 53#
20 Push-Ups
7:28

Mobility Work

Re: The Shed 'O Pain
 

Bouldered at Rock Mill with Jeff and Kent. Fun day. Good to climb with my friends.

Later at the Shed

Deadlift x 1 225#
10 push ups
5 rounds

Re: The Shed 'O Pain
 

Today
10 goblet squats 35, 45, 53#
5 pull ups (change grip each set)
3 arm bars each arm 35, 35, 45#
10 band dislocates
10 band pull aparts
3 rounds

A.
Every 90 seconds (5 sets):
Station 1 – Deadlift x 1 rep 225#
Station 2 – Alternating Cossack Squats x 12
Station 3 – Strict Muscle Ups x 2 reps
Station 4 – Side Plank x 30 seconds each side

B.
For time:
Kettlebell Swings x 40 reps 53#
Dumbbell Push Press x 30 reps 25# DBs
Kettlebell Swings x 30 reps
Dumbbell Push Press x 20 reps
Kettlebell Swings x 20 reps
Dumbbell Push Press x 10 reps
8:53

Mobility Work

Re: The Shed 'O Pain
 

2 problems
10 push ups
12 second 2-finger hang
10 pronators
1 deadlift @ 225#
5 rounds

Hangboard Ladder Training
3 positions-Open crimp-Metolius Rung +15#, #3 Moon Board -30#, Small RPTC 2-finger pocket -15# -I had to adjust some of the weights because I wasn't making the times.
3 straight ladders 3-6-9-12 sec. on a 45 second clock.
position 1: 3 seconds, rest, 6 seconds, rest, 9 seconds, 12 seconds, rest
position 2: 3 seconds, rest, 6 seconds, rest, 9 seconds, 12 seconds, rest
position 3: 3 seconds, rest, 6 seconds, rest, 9 seconds, 12 seconds, rest
Run the 3 positions straight through before the 2 minute rest.
2 minutes rest
4 rounds

Re: The Shed 'O Pain
 

10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 10, 20#
3 KB Arm Bars each arm 35, 45, 45#
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 banded face pulls
3 rounds

A.
Five sets of:
Deadlift x 1 rep 225#
Rest 60 seconds
Handstand Hold x 30 seconds
Rest 60 seconds
Reverse Snow Angels x 20 reps w/2.5#
Rest 60 seconds

B.
Three sets for max reps:
90 seconds of the following…
9 Burpee Box Step-Overs + Max Reps of Push-Ups 15, 15, 15
Rest 30 seconds
90 seconds of the following…
9 Burpee Box Step-Overs + Max Reps of Strict Pull-Ups 5, 6, 6
Rest 30 seconds
90 seconds of the following…
9 Burpee Box Step-Overs + Max Reps of Ab Roll-Outs 10, 11, 11
Rest 30 seconds
This was way harder than it looked.

Mobility Work

Re: The Shed 'O Pain
 

3 problems
2 TGUs each arm 35, 45, 53, 62, 71#
10 Pronators each arm
5 rounds

Re: The Shed 'O Pain
 

10 Bulgarian Goat Bag Swings 45, 53, 62#
5 Strict Pull ups 0, 10, 20#
3 KB Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 banded face pulls
3 rounds

1 deadlift @ 225#

A.
5 sets
Box Jumps x 5 reps 24”
60 seconds rest
Deadlift x 1 rep @ 275#
60 seconds rest
Bottoms Up KB Press x 5 each arm 20#
60 seconds rest

B.
Complete as many rounds and reps as possible in 8 minutes of:
1 ring muscle up + 5 ring dips
5 Push-Ups
10 Kettlebell Swings 53#
5 rounds

VooDoo Floss on elbows.

I was a little worried about 275 on the deadlift today. I am pleasantly surprised at the ease the bar went up. Two more workouts at 225 and time to max. We will see how effective this program was.

Re: The Shed 'O Pain
 

Bouldered at Rock Mill with Norm, Brad, and Robert. Very fun day. Sent an orange I was working on last week first go. Felt easy. Sent all the new blues. Very close to a white I dabbled with last week. I plan on giving it a go next Saturday. Afterwards Norm, Robert, Lisa and I talked for a good hour at a nearby coffee place. Good conversations.

Later at the Shed
10 reverse wrist curls
10 push ups
1 deadlift @ 225#
10 pronators
5 rounds

A little mobility work to finish up.

Re: The Shed 'O Pain
 

10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 10, 20#
3 KB Arm Bars each arm 35, 45, 45#
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 banded face pulls
3 rounds

5 sets
Deadlift x 1 rep @ 225#
60 seconds
KB Floor Press x 5 reps 35, 53, 53, 53, 53#
60 seconds
Ab Wheel Roll Outs x 12 reps
60 seconds

15 KBS 53#
5 Goblet Squats 53#
5 Push-ups
10 rounds
12:29 PR

Mobility Work

Re: The Shed 'O Pain
 

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

Hangboard Strength Training Protocol. (I feel like I need a change.)
Step 1
Determine weight for workouts. Followed the protocol as described at [url]http://www.stevemaischtraining.com/f...-strength.html[/url] WFS
#5 Moon Hangboard 10, 15, 20, 25, [B]30#[/B]
RPTC Shallow RPTC 2-finger -30, -25, -20, -15, [B]-10#[/B] -
RPTC Pinch -20, -15, -10, -5, [B]0#[/B]

Re: The Shed 'O Pain
 

10 Goblets Squats 35, 45, 53#
5 Strict Neutral Grip Pull ups 0, 10, 20#
3 KB Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 banded face pulls
3 rounds

A.
Five sets of:
Turkish Get-Ups x 4 reps (2 each arm) 35, 45, 53, 62, 71#
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm 15, 15, 15, 20, 20#
Rest 45 seconds
Deadlift x 1 rep 225#
Rest 45 seconds
Prone Plank Hold x 60 seconds
Rest 45 seconds

B.
50 Double Unders
20 KBS 53#
2 strict muscle ups
3 rounds
8:52

Mobility Work

Re: The Shed 'O Pain
 

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

Hangboard Strength Training Protocol.
4 X (10 second hang + 2 minute rest) for each hold
#5 Moon Hangboard +30#
10, 10, 10, 10
RPTC Shallow RPTC 2-finger -10#
10, 10, 10, 10
RPTC Pinch 0#
10, 10, 10, 10

Worked in an additional 5 sets of 10 push-ups and mobility work.

Re: The Shed 'O Pain
 

10 Bulgarian Goat Bag Swings 45, 53, 62#
5 Strict Pull ups 0, 10, 20#
3 KB Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 banded face pulls
3 rounds

1 deadlift @ 225#

A.
5 sets
Box Jumps x 5 reps 24”
60 seconds rest
Deadlift x 1 rep @ 225, 245, 265, 285, 305, (continued with just Deadlifts 315, 325-PR)
60 seconds rest
Bottoms Up KB Press x 5 each arm 20#
60 seconds rest

Just completed the "Daily Dose Deadlift Plan-StrongFirst" program.
"The program is designed around 75% of your one rep max. Training at this level feels easy. It should. Each workout will be 3-5 single reps (3 to 5 sets of 1 rep). Follow the percentages and pull 5 single reps, five days a week."

I increased my PR from 305# done about 5 years ago to 325#. Today was the only day that it felt truly heavy. Never felt beat up for the entire two months.

[URL="https://www.youtube.com/watch?v=ZCZOhgEEQ2Q"]https://www.youtube.com/watch?v=ZCZOhgEEQ2Q[/URL]
WFS

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Norm, Robert, and Nahomi. I tried the white once and knew there was no way it was going. It was a bit humid. Still sent 2 oranges and several blues. Fun.

Today
10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 10, 20#
3 KB Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 banded face pulls
3 rounds

A.
Five sets of:
KB Press x 5 reps 35#
Rest 60 seconds
Back Squat x 5 reps 95#
Rest 60 seconds
Ring Rows x 10 reps
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
24 kg Kettlebell Swings x 15 reps
Wall Ball Shots x 10 reps
200 Meter Run
4 rounds + 14 reps

5 strict ring muscle ups + mobility work

Re: The Shed 'O Pain
 

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

Hangboard Strength Training Protocol.
5 X (10 second hang + 2 minute rest) for each hold
#5 Moon Hangboard +30#
10, 10, 10, 10, 10
RPTC Shallow RPTC 2-finger -10#
10, 10, 10, 10, 10
RPTC Pinch 0#
10, 10, 10, 10, 10

Worked in an additional 10 sets of 10 push-ups and mobility work.

Re: The Shed 'O Pain
 

Prying Goblet Squat x 5 reps 35#
Hip Bridges x 10 reps
KB Halos x 5 reps each direction 35#
3 rounds
KB Swings x 10 reps 35, 53#
2 TGU's one each arm 35, 53#
2 rounds

100 Kettlebell Swings 62# 5:30
3 minute rest
10 TGUs 62# 5:35

Simple and Sinister

Re: The Shed 'O Pain
 

2 problems
10 push-ups
5 second 2-finger hang
10 pronators
10 reverse wrist curls using a Flexbar
5 rounds

Hangboard Strength Training Protocol.
6 X (10 second hang + 2 minute rest) for each hold
#5 Moon Hangboard +30#
10, 10, 10, 10, 10, 10
RPTC Shallow RPTC 2-finger -10#
10, 10, 10, 10, 10, 10
RPTC Pinch 0#
10, 10, 10, 10, 10, 10

Worked in an additional 12 sets of 10 push-ups and mobility work.

Re: The Shed 'O Pain
 

10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 10, 20#
3 KB Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 banded face pulls
3 rounds

A.
Five sets of:
Back Squat x 5 reps 100#
Rest 60 seconds
KB Press x 5 reps 35#
Rest 60 seconds
Supinated Strict Pull ups x 6 reps
Rest 60 seconds

B.
Complete rounds of 21, 15 and 9 reps for time of:
Wall Ball Shots
Burpees
8:30

5 strict ring muscle ups + mobility work

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff, Norm, Ken, Robert, and others. Had a good day. Fun!
Later at the Shed
Mobility work, Therabar exercises, and 50 push ups.

Today
10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 10, 20#
3 KB 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:
Squats x 5 reps 105#
60 seconds
KB Press x 5 reps 35, 35, 45, 35, 35# (3 w/45)
60 seconds
Bulgarian Goat Bag Swings x 10 reps 53#
60 seconds

B.
For each of the following work through as many rounds and reps as possible in 6 minutes:
16 Kettlebell Swings 53#
8 Strict Pull-Ups
3 rounds + 16 rep
Rest 2 minutes, and then…
8 Burpee Box Step-Overs
8 Stationary Dips
3 rounds
Rest 2 minutes, and then…
16 KB Snatches (8 each arm) 35#
8 Ab Wheel Roll Outs
4 rounds

5 strict ring muscle ups + mobility work

Re: The Shed 'O Pain
 

2 problems
10 push ups
5 second 2-finger hang
10 pronators
10 Flexbar wrist extensions
5 rounds

Hangboard Strength Training Protocol. Retest.
Step 1
Determine weight for workouts. Followed the protocol as described at [url]http://www.stevemaischtraining.com/f...-strength.html[/url] WFS
#5 Moon Hangboard 15, 20, 25, 30, 35# [B]+5[/B]
RPTC Shallow RPTC 2-finger -25, -20, -15, -10, -5# [B]+5[/B]
RPTC Pinch -15, -10, -5, 0, 5# [B]+5[/B]

Worked in an additional 10 sets of 10 push ups.
Mobility Work

Re: The Shed 'O Pain
 

10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 10, 20#
3 KB Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 banded face pulls
3 rounds

A.
Five sets of:
Back Squat x 5 reps 110#
Rest 90 seconds
Push-Ups x Max Reps in 60 seconds 30, 33, 32, 32, 30
Rest 90 seconds

B.
For time:
1 mile - Air-Dyne
25 Kettlebell Swings 71#
20 Strict Pull-Ups
7:57

Mobility Work

Re: The Shed 'O Pain
 

2 problems
10 push-ups
5 second 2-finger hang
10 pronators
10 reverse wrist curls using a Flexbar
5 rounds

Hangboard Strength Training Protocol.
4 X (10 second hang + 2 minute rest) for each hold
#5 Moon Hangboard +35#
10, 10, 10, 10
RPTC Shallow RPTC 2-finger -5#
10, 10, 10, 10
RPTC Pinch 5#
10, 10, 10, 10

Worked in mobility work.

Re: The Shed 'O Pain
 

10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 10, 20#
3 KB Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 banded face pulls
3 rounds

A.
Five sets of:
Back Squat x 5 reps 115#
Rest 60 seconds
KB Press x 5 reps 35#
Rest 60 seconds
Campus Board Sloper Rungs x 1 lap (up and down)
60 sets

B.
3 Minutes of Air-Dyne 0.97 mile
2 Minutes of Push-Ups 50
1 Minute of Neutral Grip Strict Pull-Ups 10

6 strict muscle ups (last 2 consecutively) + mobility work

Re: The Shed 'O Pain
 

Bouldered at Rock Mill with Jeff, Norm, and Brad. Very fun to climb with my friends. Afterwards, Lisa, Jeff, Norm, and I had lunch at my favorite Mexican restaurant.

10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 10, 20#
3 KB Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 banded face pulls
3 rounds

A.
Five sets:
Back Squat x 5 reps 120#
60 seconds
KB Press x 5 reps 35#
60 seconds
Ring Rows x 10 reps

B.
Every minute, on the minute, for 21 minutes:
Minute 1 – Russian Kettlebell Swings x 15 reps 53#
Minute 2 – Push Ups x 20 reps
Minute 3 – Double-Unders x 25 reps

5 strict ring muscle ups + mobility work

Re: The Shed 'O Pain
 

2 problems
10 push-ups
5 -10 second 2-finger hang
10 pronators
10 reverse wrist curls using a Flexbar
5 rounds

Hangboard Strength Training Protocol.
5 X (10 second hang + 2 minute rest) for each hold
#5 Moon Hangboard +35#
10, 10, 10, 10, 10
RPTC Shallow RPTC 2-finger -5#
10, 10, 10, 10, 10
RPTC Pinch 5#
10, 10, 10, 10, 10

Worked in 10 sets of 10 push ups and mobility work.

Re: The Shed 'O Pain
 

10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 10, 20#
3 KB Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 banded face pulls
3 rounds

A.
Five sets:
Deadlift x 5 reps 205#
60 seconds
Goblet Squats x 5 reps 72#
KB Press x 5 reps 35#
60 seconds

B.
Single-Arm Kettlebell Swings 20 reps (10 each arm) 35#
2 TGUs (1 each arm) 62#
5 Rounds
Didn't keep time. Focused on KBS. Single-arm swings still feel awkward for me. More quality reps needed.

Re: The Shed 'O Pain
 

10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 10, 20#
3 KB Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 banded face pulls
3 rounds

A.
Three sets:
Goblet Squat x 5 reps 88#
60 seconds
Bottoms Up KB Press x 5 reps 22.5#
60 seconds
Supine Ring Row x 10 reps
60 seconds

B.
15 min EMOM (3 sets)
1. Kettlebell Swings x 15 reps 53#
2. push ups x 20 reps
3. Double Unders x 25 reps
4. Ab Roll Outs x 12 reps
5. Air-Dyne x 30 seconds

5 strict ring muscle ups + mobility work

Back was sore today. I cut down on the volume a bit.

Re: The Shed 'O Pain
 

Took a three day trip to New River and then to Athens to visit Mary. Friday I did some toproping at the Bridge. Worked out a nice 12a, The Stratagem. It's ready for a redpoint attempt.

Today
10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 10, 20#
3 KB Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 banded face pulls
Banded ankle mobilization
Banded hip mobilization
3 rounds

A.
Five sets of:
Deadlift x 1 rep 245#
Rest 60 seconds
Turkish Get-Ups x 1 rep each arm 71#
Rest 60 seconds
Double-Under Practice x 30 reps
Rest 60 seconds

B.
For time:
0.5 mile Air-Dyne
20 Wall Ball Shots
20 Ab Roll Outs
40 Kettlebell Swings
20 Ab Roll Outs
20 Wall Ball Shots
0.5 mile Air-Dyne
12:50

5 strict muscle ups + mobility work

Re: The Shed 'O Pain
 

2 problems
10 push-ups
5 -10 second 2-finger hang
10 pronators
10 reverse wrist curls using a Flexbar
5 rounds

Hangboard Strength Training Protocol.
6 X (10 second hang + 2 minute rest) for each hold
#5 Moon Hangboard +35#
9, 5, 6, 5, 7, 7
RPTC Shallow RPTC 2-finger -5#
8, 7, 10, 8, 7, 7
RPTC Pinch 5#
10, 10, 10, 10, 7, 10

Worked in 10 sets of 10 push ups and mobility work.