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Re: The Shed 'O Pain
Nice Work Tim. I like the 2Min Bar hang. did 1Min the other day...
12/08/2012-Wed Warmup Row 500M then 2 Sets 10 PVC Squats 10 push-ups 10 Goodmornings 10 Lunges Strength: 8 x 2 Front Squat Builder 2 Every 2 Minutes for 16 Minutes, Perform 2 Reps On the 0-2 @ 80% On the 4-6-8@ 85% On the 10-12-14 @ 90% 125-135LB WOD: 60 Grit 5 Intervals - 2:00 minutes on, 2:00 minutes rest 10 Clusters Max Cal Assault Bike in remaining time 34 Cal on Bike, 55LB on Clusters- That was a good one |
Re: The Shed 'O Pain
Thanks Patrick. I want to work up to three minutes on the pull up bar. Forearms will be burning for sure.
Yesterday 3 problems 10 Push ups 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 4, Workout 2 Every 60 seconds 1. Flat Edge Pyramid Training 4 sets of 4-6-8-10-8-6-4 (5 sec rest between sets) 0# 2. 2 finger (RPTC): 3 sets of 3-6-9-12. -20# 3. Sloper Crimp 3 sets of 3-6-9-12 -35 (played with the weight a bit, went to -25) Worked in: 7 additional sets of 10 push ups 10 sets of 10 band pull aparts 5 x 5 ab wheel roll outs Deep squat holds Today 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Neutral Grip Pull ups x 5 reps 0, 10, 20# Thoracic Bridges x 10 reps Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 3 sets of: Trapbar Deadlift x 8 reps 205# 60 seconds rest Dips x 8 reps 60 seconds rest Neutral Grip Pull-ups x 8 reps 60 seconds rest Rogue Echo Bike (30 seconds work + 30 seconds rest) x 10 96 calories, 2.35 miles Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# |
Re: The Shed 'O Pain
Yesterday 12/11/21
Climbed at Rock Mill. Today WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8 ea Monster Walks with 2 Mini-Bands Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 6ea Toe Touch Squat to Stand: 8 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Windmill x 5 reps each arm 35# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 2-3-5-2-3-5-2-3 Back Squat 95, 95, 115# Floor Press 53, 62, 70# TRX Inverted Row +50# Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree (2-53# KBs) 5 rounds 8:06 Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea Hip Internal Rotation Twists 10 each side Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 4ea Toe Touch Squat to Stand: 8 Turkish Get Ups 2, 2, 2, 2, 2 each arm/35, 44, 53, 62, 70# Quick and the Dead 0-1 10 kettlebell Swings 0-1 70# 1-2 10 kettlebell Swings 1-2 70# Rest 2-3 3-4 1 ring muscle up 4-5 1 ring muscle up Rest 5-6 5 rounds Worked in 5 sets of 10 reverse wrist curls. Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# |
Re: The Shed 'O Pain
2 problems
10 push ups 10 band pull aparts (10 second two finger hang) x 5 10 pronators x 5/20 Flexbar Reverse wrist curls x 5 10 rounds Got this done in a little under an hour. |
Re: The Shed 'O Pain
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20# Thoracic Bridges x 10 reps Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 4 sets of: Trapbar Deadlift x 6 reps 205# 60 seconds rest One Armed KB Press x 6 reps each arm 35# KB 60 seconds rest Neutral Grip Pull-ups x 6 reps 60 seconds rest Rogue Echo Bike 2 miles for time: 4:57 72 calories Always a tough one. Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# |
Re: The Shed 'O Pain
12/18/21
Climbed at Rock Mill with Jeff. First time climbing together in almost 2 years. Fun. Today 12/19/21 WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8 ea Hip-flexor Activation with Mini-Band Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 6ea Toe Touch Squat to Stand: 8 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Windmills x 5 reps each arm Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 8 sets of: Back Squats x 3 reps 95, 95, 115, 115, 115, 115, 135, 135# 60 seconds rest One-armed floor press x 3 reps 53, 62, 70, 70,… 30 seconds rest TRX Inverted Rows +50# 30 seconds 15 calories on Echo Bike Farmer’s Carry 2 laps around Shed 62 & 70# KBs -Switch arms and direction after 1 lap Four rounds 11:35 Banded Hip Stretches 5 ring muscle ups 3 sets of 15 Reverse Hypers 120# 2 sets of 15 leg extensions on reverse hyper. 120# -Works well. The back squats made my right knee sore. I’m just not built for any type of barbell squat. I need to stick to goblet squats, KB front squats, and various types of split squats. |
Re: The Shed 'O Pain
Nice work Tim-
12/17/2021- Friday Strength: 3 x 1 3 position Snatch work High Hang Snatch 3reps x 3sets 60-65% *Unbroken Sets* Below the Knee Snatch (Not on floor) 2reps x 3sets 70-75% *Unbroken Sets* Snatch from Floor 1rep x 6sets 75-95% Went at if very lite as my shoulder was hurting. stuck to 35lb bar did on at 55LB WOD: 3 Rounds for Time: 12 Hang Power Snatch 18 Lunges L1: (75/55) L2: (95/65) | Front Rack Lunges L3: (95/65) | Overhead Lunges Again VERY Lite 35lb Bar. Did OV Lunges. 4:04 went real fast..... |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8 ea Monster Walks with 2 Mini-Bands Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 6ea Toe Touch Squat to Stand: 8 2 TGUs each side 35, 44, 53, 62 & 1 w/70# 3 rounds Kettlebell Rep Ladder 62# (150 swings total) -on the minute 5 5-10 5-10-15 5-10-15-20 5-10-15 5-10 5 KB Press Ladder (3-2-1) X 3, 35, 44, 53 Worked in 5 sets of 20 Flexbar Wrist Curls & 4 sets of 10 pronators Banded Hip Stretches 5 ring muscle ups 3 sets of 15 Reverse Hypers 120# |
Re: The Shed 'O Pain
You too Patrick. Merry Christmas!
12/23/21 Climbed at Rock Mill with Ryan. Today 12/24/21 WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8 ea Hip-flexor Activation with Mini-Band Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 6ea Toe Touch Squat to Stand: 8 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Windmills x 5 reps each arm Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 3 sets of: One Legged Deadlift x 8 reps 2 35# KBs 60 seconds rest DB Bench Press x 10 reps 40# DBs 60 seconds rest Neutral Grip Pull up x 8 reps 60 seconds rest Three rounds for time of: Rogue Echo Bike 0.5 miles 24 Kettlebell Swings 53# 12 Box Jumps (20″) 10:41 (1/25/17 w/Air-Dyne) 11:06 today Banded Hip Stretches 5 ring muscle ups (1 w/8# med ball) 3 sets of 15 Reverse Hypers 120# |
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