Re: The Shed 'O Pain
 

Warm up
Air Dyne
Push ups
Double Unders
Pull-ups
Kettlebell Swings
Goblet Squats
A few reps of each

30 minute EMOM
Air-Dyne x 30 seconds
Push-ups x 15 reps
Double Unders x 25 reps
Pull-ups x 5 reps
Kettlebell Swings x 15 reps 53#
Goblet Squats x 10 reps 53#
5 rounds

Cool Down
45 seconds deep squat hold
20 seconds handstand hold
15 externally rotated band pull aparts
Various Mobility exercises
3 rounds

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill. Fun.

Today
10 Goblets Squats 35, 45, 53#
6 Strict Pull ups 0, 10, 20#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 25#
-10 banded external rotations
3 rounds

A.
Five sets of:
Deadlift x 2 reps 205#
Rest 20 seconds
Kettlebell Swings x 15 reps 53#
Rest 20 seconds
Push-Ups x 15 reps
Rest 2 minutes

B.
Seesaw KB Press x 1
KB Front Squat x 2
2 rounds EMOM for 10 minutes
35# KBs

C.
1 strict ring muscle up
20 band pull aparts
20 Flexbar wrist extensions
5 rounds

Re: The Shed 'O Pain
 

2 problems
Push ups x 10 reps
10 pronators
3 rounds

Steve Maisch Training
Hangboard Strength
Workout 2
10 second hang with 2 minutes rest between. Five sets for each hold.
Open Crimp (Small Metolius Rung) 20#
10, 8, 10, 10, 10
L. 2-finger 10#
9, 10, 10, 9, 7
Pinch-RPTC 10#
10, 10, 8, 10, 9

Worked in 5 sets of 10 push ups, hip extensions, and ab roll outs. Also held deep squat hold for 30 seconds between each set of hangs.

Re: The Shed 'O Pain
 

3 problems
15 push ups
10 second 2 finger hang
10 pronators
3 rounds

Steve Maisch Training
Hangboard Strength
Workout 6
10 second hang with 2 minutes rest between. Six sets for each hold.
Open Crimp (Small Metolius Rung) 20#
10, 10, 10, 10, 10, 10
L. 2-finger 10#
8, 10, 10, 10, 8, 10
Pinch-RPTC 10#
10, 10, 10, 10, 10, 10

Worked in:
5 sets of 3 KB Presses 35, 35, 44, 44, 44#
5 sets of 20 hip thrusts 0, 10, 10, 20, 20#
5 sets of 10 ab roll outs
30 seconds of deep squat hold after each set.

Re: The Shed 'O Pain
 

10 Goblet Squats 35, 44, 53#
6 neutral grip strict pull ups 0, 10, 20#
2 TGUs each side 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 25#
-10 banded external rotations
3 rounds

A.
5 sets of:
Bulgarian Split Squat x 5 reps 50#
Rest 30-60 seconds
Campus Board x 2 Laps +10#
Rest 30-60 seconds
Deadlift x 1 rep 205, 215, 225, 235, 245#
Rest 30-60 seconds

B.
Four rounds for time of:
25 Kettlebell Swings 53#
15 Push-Ups
6:59

1 strict ring muscle up
10 externally rotated band pull aparts
deep squat hold
5 rounds

Re: The Shed 'O Pain
 

Yesterday
Participated in "Whipps Ledges Adopt-a-Crag" cleanup. Spent about 4 hours swinging a sledge hammer, picking up rocks, and cleaning trails. Afterwards Jeff and I went to Rock Mill and bouldered for a couple of hours. To say the least I was tired last night.

Today
10 Goblet Squats 35, 44, 53#
6 strict pull ups 0, 10, 20#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 25#
-10 banded external rotations
3 rounds

A.
5 sets of:
kettlebell one-legged deadlift x 5 reps each leg 35, 44, 44, 53, 53#
30-60 seconds
KB Floor Press x 10 reps 35, 44, 44, 44, 44#
30-60 seconds
Double Unders x 25 reps
30-60 seconds

B.
10 rounds 44#
15 Kettlebell Swings
5 Goblet Squats
5 Push-ups
13:55

Re: The Shed 'O Pain
 

3 problems
10 push ups
10 second 2 finger hang
10 pronators
3 rounds

Steve Maisch Training
Hangboard Strength
Testing
13 second hang with 2 minutes rest between. 5 sets for each hold.
Open Crimp (Small Metolius Rung) 20#
5, 10, 15, 20, failed on 25#
L. 2-finger 10#
-5, 0, 5, 10, failed on 15#
Pinch-RPTC 10#
-5, 0, 5, 10, failed on 15#

Worked in 5 sets of:
5 KB Press 35#
10 hip extensions
10 ab roll outs

Deep squat holds between sets.

Re: The Shed 'O Pain
 

10 Bulgarian Goat Bag Swings 35, 45, 53#
6 Strict Pull ups 0, 10, 20#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 25#
-10 banded external rotations
3 rounds

5 sets of:
Deadlift x 2 reps 205#
30-60 seconds rest
TGUs x 2 each arm 35, 44, 53, 62, 71#
30-60 seconds rest
Handstand Hold x 30 seconds
30-60 seconds rest

Kettlebell Cyclone 35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
Prescription: Perform one rep of each exercise-10 min EMOM

1 strict ring muscle up
10 externally rotated band pull aparts
20 Flexbar wrist extensions
5 rounds

Re: The Shed 'O Pain
 

4 problems
15 push ups
10 second 2-finger hang
10 pronators
3 rounds

Hangboard Routine
(7 seconds on + 3 seconds rest) X 6 = 1 set
2.5 minutes rest between sets
open crimp (moon #5) -15# [B]-10# next time[/B]
3-finger RPTC -15# [B]-5# next time[/B]
2-finger RPTC -20# [B]-15# next time[/B]
semi-closed RPTC -53# [B]-53# next time[/B]
Pinch RPTC -15# [B]-15# next time[/B]
1 set per grip
2 sets next time.

Re: The Shed 'O Pain
 

August 31, 2017 Workout

10 goblet squats 35, 44, 53#
6 strict pull ups 0, 10, 20
3 arm bars each arm 35, 44, 53#
20 band pull aparts
10 face pulls 25#
10 external rotation
3 rounds

5 sets of:
Deadlift x 1 225#
30-60 seconds rest
KB Floor Press x 10 reps 44# KBs
30-60 seconds rest
Metolius Campus Board Lap x 2
30-60 seconds rest

2-1-3 kettlebell armor building complex
2 double cleans
1 double press
3 front squats
10 minute EMOM w/44# KBs