Re: The Shed 'O Pain
 

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

I managed to send a new problem I've been dabbling with for a couple of weeks.

Maximum Weight "7-53" Protocol (from "Training for Climbing" 3rd Edition)
7 second hang + 53 second rest x 3
2 minutes rest between sets
Half Crimp x 2 sets (medium edge on RPTC)
45# 7, 7, 7 sec
53# 7, 7, 7 sec
62# next time
2-finger (large on RPTC)
10# 7, 7, 7 sec
15# 7, 5, 5 sec
15# next time
W Pinch (RPTC)
20# 6, 7, 7 sec
25# 7, 7, 5 sec
25# next time

Finger endurance test #1: (from "Training for Climbing" 3rd Edition)
10 mm edge (Medium edge on RPTC)
5 sec hang + 5 second rest for as long as possible
6:34

Re: The Shed 'O Pain
 

10 goblet squats 25, 30, 40#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

6 deadlifts @ 135#

A.
Four sets of:
Deadlift x 6 reps 185, 205, 225, 245#
Rest 60 seconds
Double-Unders x 25 reps
Rest 60 seconds
Strict Pull-Ups x 6 5, 10, 15, 20#
Rest 60 seconds
Strict HSPUs x 8 reps
Rest 60 seconds
B.
Three sets of:
Air-Dyne 0.5 miles
Farmer’s Walk x 100 Meters (pinching 35# plates)
Rest 3 minutes
3:46, 3:45, 3:50

Re: The Shed 'O Pain
 

2 problems
1 muscle up + 5 ring dips
5-10 second 2-finger hang
10 reverse wrist curls
5 rounds

Maximum Weight "7-53" Protocol (from "Training for Climbing" 3rd Edition)
7 second hang + 53 second rest x 3
2 minutes rest between sets
Half Crimp x 2 sets (medium edge on RPTC)
45# 7, 7, 7 sec
53# 7, 7, 7 sec 62# on last hang
62# next time
2-finger (large on RPTC)
15# 5, 4, 5 sec
15# 7, 4, 4 sec
15# next time
W Pinch (RPTC)
25# 7, 7, 6 sec
25# 7, 6, 5 sec
25# next time

Finger endurance test #2: Determine the longest you can hang from a fingerboard 20mm (or similar) edge using the half-crimp or open-hand grip.
51 seconds from medium edge on RPTC

Re: The Shed 'O Pain
 

10 goblet squats 25, 30, 40#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

3 sets
Double KB Front Squat x 10 reps 2 35# KBs
60 seconds
3 TGUs each arm 35, 53, 71#
60 Seconds
Band Hip Pull Throughs x 10 reps (Green Band)
60 seconds

3 rounds
60 seconds of Kettlebell Swings 53# 34, 34, 35 reps
60 seconds of Rest
60 seconds of Push-Ups 30, 32, 36 reps
60 seconds of Rest
60 seconds of Box Jumps 17, 20, 21 reps
60 seconds of Rest
60 seconds of Burpees 17, 17, 15 reps
60 seconds of Rest
60 seconds of Ab Roll Outs 19, 20, 21 reps
60 seconds of Rest

5 strict ring muscle ups + 2 strict bar muscle ups
Mobility Work

Re: The Shed 'O Pain
 

2 problems
10 push-ups
5-10 second 2-finger hang
10 reverse wrist curls
5 rounds

Hangboard Workout (RPTC)
2 x Medium four-finger edge. +20 (+25 next time)
2 x Three-finger pocket. +5 (+10 next time)
2 x Small four-finger edge. -50 (-45 next time)
2 x Wide pinch. -30 (-25 next time)
2 x Shallow Two-finger pocket. -40 (-35 next time)

A single set involves 5 reps on the same hold.
One rep is hanging from your chosen hold for 8 seconds, followed up by a period of rest for 5 seconds.
Hang, rest. Hang, rest. Hang, rest. Hang, rest. Hang, rest. That equals one minute.
Rest for two minutes exactly. That’s one set.

Worked in 25 strict HSPUs. 1-2-3-4-5-4-3-2-1

10 sets takes 30 minutes

Re: The Shed 'O Pain
 

2 problems
10 push-ups
5-10 second 2-finger hang
10 reverse wrist curls
5 rounds

Maximum Weight "7-53" Protocol (from "Training for Climbing" 3rd Edition)
7 second hang + 53 second rest x 3
2 minutes rest between sets
Half Crimp x 2 sets (medium edge on RPTC)
62# 7, 7, 4 sec
62# 7, 7, 7 sec
62# next time
2-finger (large on RPTC)
15# 6, 5, 5 sec
15# 6, 5, 4 sec
15# next time
W Pinch (RPTC)
25# 7, 7, 7 sec
25# 6, 5, 5 sec
25# next time

Finger endurance test #1: (from "Training for Climbing" 3rd Edition)
10 mm edge (Medium edge on RPTC)
5 sec hang + 5 second rest for as long as possible
9:01 PR

Re: The Shed 'O Pain
 

10 goblet squats 25, 30, 40#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

A.
Four sets of:
Double KB Front Squat x 6 reps 35, 45, 53, 53
Rest 60 seconds
Bulgarian Goat Bag Swings x 10 reps 53, 53, 62, 71#
Rest 60 seconds
Single-Arm Trap 3 Raises x 10 reps 10#
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-Ups
10 Wall Ball Shots
15 Kettlebell Swings 53#
5 rounds

5 strict ring muscle ups + 1 strict bar muscle up
Mobility Work

Re: The Shed 'O Pain
 

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

Hangboard Workout (RPTC)
2 x Medium four-finger edge. +25 (+30 next time)
2 x Three-finger pocket. +10 (+10 next time)
2 x Small four-finger edge. -65 (-65 next time)
2 x Wide pinch. -25 (-20 next time)
2 x Shallow Two-finger pocket. -35 (-35 next time)

A single set involves 5 reps on the same hold.
One rep is hanging from your chosen hold for 8 seconds, followed up by a period of rest for 5 seconds.
Hang, rest. Hang, rest. Hang, rest. Hang, rest. Hang, rest. That equals one minute.
Rest for two minutes exactly. That’s one set.

Worked in 25 strict HSPUs. 1-2-3-4-5-4-3-2-1

Re: The Shed 'O Pain
 

Spent the weekend in Athens visiting Mary. I was able to boulder for a couple of hours at Vertical Adventures in Columbus. I did a lot of good problems. The bouldering at Rock Mill is much better though in my opinion.

Re: The Shed 'O Pain
 

10 goblet squats 35, 45, 53#
5 strict pull-ups 0, 10, 20#
5 burpees
shoulder mobilization routine
3 rounds

6 Deadlifts @ 135#

A.
Four sets of:
Deadlift x 6 reps 185#, 205, 225, 235#
Rest 90 seconds
Ring x 15 reps-start each set with a muscle up 10/5, 10/5, 10/5, 8/7 (8 total muscle ups
Rest 90 seconds
B.
Three rounds for time of:
0.5 mile on Air-Dyne
15 Hand-Release Push-ups
25 Kettlebell Swings 24kg
10:38

Mobility Work

Very pleasant in the Shed tonight.

Re: The Shed 'O Pain
 

2 problems
10 push-ups
5-10 second 2-finger hang
10 reverse wrist curls
5 rounds

Hangboard Workout (RPTC)
2 x Medium four-finger edge. +30 (+35 next time)
2 x Three-finger pocket. +10 (+15 next time)
2 x Small four-finger edge. -65 (-65 next time)
2 x Wide pinch. -20 (-15 next time)
2 x Shallow Two-finger pocket. -35 (-35 next time)

A single set involves 5 reps on the same hold.
One rep is hanging from your chosen hold for 8 seconds, followed up by a period of rest for 5 seconds.
Hang, rest. Hang, rest. Hang, rest. Hang, rest. Hang, rest. That equals one minute.
Rest for two minutes exactly. That’s one set.

Worked in mobility exercises in between sets.

Re: The Shed 'O Pain
 

10 goblet squats 25, 30, 40#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

A.
Four sets of:
Goblet Squats x 10 reps 53, 62, 71, 71#
Rest 60 seconds
Supine Ring Rows x 10 reps
Rest 60 seconds
Strict HSPUs x 10 reps 10, 6/4, 6/4, 6/4
Rest 60 seconds

B.
Four sets for times of:
Double Unders x 50 reps
20 Kettlebell Swings 62#
Rest 90 seconds
1:35, 1:35, 1:22, 1:22

5 strict muscle ups + 1 strict bar muscle up
Mobility Work

Re: The Shed 'O Pain
 

I got back yesterday from a 3 day trip to the New with Jeff and Norm. We also climbed with Joel. Super fun trip. I hadn't taken a fall trip in a few years so it was great to get out and climb and hang with my friends. I did many good routes. Mostly 10s and 11s plus 2 12s. Starry at the Meadow was particularly fun.

Today
10 goblet squats 25, 30, 40#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

5 deadlfts @ 135#

A.
Four sets of:
Deadlift x 5 reps 185, 205, 225, 245#
Rest 60 seconds
Turkish Get-Up x 2 reps each arm 45, 53, 62, 71#
Rest 60 seconds
Strict Pull-Ups x 8 reps 8, 8, 8, 8
Rest 60 seconds

5 goblet squats 53#
15 kettlebell swings 53#
5 push ups
10 rounds
12:43

Mobility Work + 5 strict ring muscle ups

Very hot for October 17th.

Re: The Shed 'O Pain
 

2 problems
Push-ups 10, 15, 20, 15, 10
10 sec 2-finger hang
10 reverse wrist curls
5 rounds

Bouldered for an additional 30 minutes.

Re: The Shed 'O Pain
 

10 goblet squats 25, 30, 40#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

A.
Five sets of:
Double KB Front Squat x 5 35s, 45s, 53s, 53s, 53s
Rest 60 seconds
Sloper Campus Lap x 2
Rest 60 seconds
1 Muscle Up + 10 ring dips
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 4 minutes of:
4 Strict Pull-Ups
6 Push Presses 2 35# KBs
4 rounds

Rest 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
15 Kettlebell Swings (24 kg)
15 Push-Ups
4 rounds

Mobility Work

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff. Great fun and workout.

Today
10 goblet squats 25, 30, 40#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

A.
Five sets of:
Deadlift x 3 reps 185, 205, 225, 245, 265#
Rest 60 seconds
Banded Reverse Hyper x 10 reps
Rest 60 seconds
Ab-Wheel x 12 reps
Rest 60 seconds
Side Plank x 30 seconds each side
Rest 60 seconds
B.
Complete 7 rounds w/60 sec rest:
15 Kettlebell Swings 62#
5 Strict HSPUs
12:57

Mobility Work + 5 strict ring muscle ups

Re: The Shed 'O Pain
 

Today
10 goblet squats 25, 30, 40#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

A.
Three sets of:
Kettlebell Swings x 20 reps 53#
Rest 60 seconds
KB Front Squats x 10 reps 2 35# KBs
Rest 60 seconds
Ring Rows x 10 reps
Rest 60 seconds
B.
Two sets for times of:
15 Burpees
0.5 mile Air-Dyne
Rest 2 minutes
2:20, 2:14

5 strict ring muscle ups + 1 strict bar muscle up
Mobility Work

Re: The Shed 'O Pain
 

2 problems
10 push ups 0, 15, 25, 35, 45#
10 sec 2-finger hang
10 pronators
5 rounds

Maximum Weight "7-53" Protocol (from "Training for Climbing" 3rd Edition)
7 second hang + 53 second rest x 3
2 minutes rest between sets
Half Crimp x 2 sets (medium edge on RPTC)
62# 7, 7, 7 sec
62# 7, 7, 7 sec
64.5# next time
2-finger (large on RPTC)
15# 6, 6, 4 sec
15# 7, 6, 4 sec
15# next time
W Pinch (RPTC)
25# 7, 6, 5 sec
25# 5, 7, 3 sec
25# next time

Finger endurance test #2: Determine the longest you can hang from a fingerboard 20mm (or similar) edge using the half-crimp or open-hand grip.
58 seconds from medium edge on RPTC. PR.

Re: The Shed 'O Pain
 

5 prying goblet squats 20, 35, 35#
10 kettlebell swings 35#
2 TGUs (1 each arm) 35#
3 rounds

20 x Russian Kettlebell Swings 53#
2 x (one each arm) Turkish Get-ups 53#
5 rounds for time
8:45

Re: The Shed 'O Pain
 

Yesterday 10/27/16
2 problems
10 push ups 10, 20, 30, 20, 10 reps
10 sec 2-finger hang
10 pronators
5 rounds

Maximum Weight "7-53" Protocol (from "Training for Climbing" 3rd Edition)
7 second hang + 53 second rest x 3
2 minutes rest between sets
Half Crimp x 2 sets (medium edge on RPTC)
64.5# 7, 7, 5 sec
64.5# 6, 6, 4 sec
64.5# next time
2-finger (large on RPTC)
15# 7, 7, 6 sec
15# 7, 7, 7 sec
15# next time
W Pinch (RPTC)
25# 7, 7, 7 sec
25# 6, 7, 5 sec
25# next time

Finger endurance test #2: Determine the longest you can hang from a fingerboard 20mm (or similar) edge using the half-crimp or open-hand grip. 39 seconds 5# Moon Hangboard.

Re: The Shed 'O Pain
 

Yesterday
Climbed at Hinckley with Norm and Don. Conditions were good but not great. 20 laps on various routes on the Main Wall. All Banana routes including "Now For Something Completely Different. All Snoopy routes including "When You Dance." Both Buzzard routes, the Crack, and Burn Out. Fun day climbing with Norm and Don.

Today
10 goblet squats 25, 30, 40#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

4 deadlifts @ 135#.

A.
Four sets of:
Deadlift x 4 reps 185, 205, 225, 245#
Rest 60 seconds
Single-Arm Dumbbell Strict Press x 6 reps each arm 25, 30, 40, 40#
Rest 60 seconds
Goblet Squats x 10 reps 53#
Rest 60 seconds
B.
Three rounds for time of:
0.50 mile Air-Dyne
20 Russian Kettlebell Swings 53#
10 Strict Handstand Push-Ups
11:10

5 strict muscle ups, a few archer pull ups, and Mobility Work.

Re: The Shed 'O Pain
 

10 goblet squats 25, 30, 40#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

A.
Three sets of:
Double KB Front Squat x 6 reps @ 35s, 45s, 53s
Rest 60 seconds
Single-Arm Trap 3 Raise x 10 reps each arm 10#
Rest 60 seconds
Double-Under x 25 reps
Rest 60 seconds
Sloper Campus Lap x 4
Rest 60 seconds

B.
Rope Climb Ascents 5-4-3-2-1
Push Ups x 25 reps
5 rounds
13:42

Mobility Work

Re: The Shed 'O Pain
 

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

Hangboard Workout (RPTC)
2 x Medium four-finger edge. +35 (+35 next time)
2 x Three-finger pocket. +15 (+20 next time)
2 x Small four-finger edge. -65 (-65 next time)
2 x Wide pinch. -15 (-10 next time)
2 x Shallow Two-finger pocket. -35 (-30 next time)

A single set involves 5 reps on the same hold.
One rep is hanging from your chosen hold for 8 seconds, followed up by a period of rest for 5 seconds.
Hang, rest. Hang, rest. Hang, rest. Hang, rest. Hang, rest. That equals one minute.
Rest for two minutes exactly. That’s one set.

Re: The Shed 'O Pain
 

10 goblet squats 25, 30, 40#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

8 deadlifts @ 135# and 1 muscle up + 1 ring dip

A.
Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 – Deadlift x 8 reps 185, 205, 225, 225, 225
Station 2 – Start with muscle up + Ring Dips x 10 reps

B.
4 rounds
20 Russian Kettlebell Swings
Air-Dyne 0.5 mile
2 min rest
2:18, 2:19, 2:14, 2:09

C.
Three sets of:
Supine Ring Row x 10 reps
Rest 30 seconds
Ab Wheel x 15 reps
Rest 30 seconds

Mobility Work

Good to get a workout in after 2 days of parent-teacher conferences.

Re: The Shed 'O Pain
 

Climbed yesterday at Hinckley with a great group. 20+ laps on Main Wall. All the usual routes plus JBN. Great conditions.

10 goblet squats 25, 30, 40#
5 strict pull-ups 0, 10, 20#
5 burpees
shoulder mobilization routine
3 rounds

A.
Three sets of:
Double KB Front Squat x 6 reps 35s, 45s, 53s
Rest 60 seconds
Seesaw Dumbbell Shoulder Press x 6 reps 25s, 30s, 40s
Rest 60 seconds
Russian Step-Ups x 10 reps each leg 20, 35, 50#
Rest 60 seconds
Plank Holds x 60 seconds 0, 15, 30#
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 6 minutes of:
3 Burpees
6 Box Jumps
9 Kettlebell Swings 72#
5 rounds + 4 reps

5 ring muscle ups w/15 seconds in turned out support position on top of rings.
1 strict bar muscle up
Mobility Work

Re: The Shed 'O Pain
 

2 TGUs (one each arm) 35, 45, 53#
10 KBS 35, 45, 53#
YTIW TRX Shoulder Exercises 5 each
3 rounds

5 Rounds for time:
2 TGUs 62#
20 KBS 62#
5 rounds
10:48

Mobility Work

Very pleasant in the Shed tonight.

Re: The Shed 'O Pain
 

2 problems
Push-ups 10, 15, 20, 15, 10
10 sec 2-finger hang
10 pronators
5 rounds

Hangboard Workout (RPTC)
2 x Medium four-finger edge. +35 (+35 next time)
2 x Three-finger pocket. +20 (+25 next time)
2 x Small four-finger edge. -65 (-60 next time)
2 x Wide pinch. -10 (-10 next time)
2 x Shallow Two-finger pocket. -30 (-25 next time)

A single set involves 5 reps on the same hold.
One rep is hanging from your chosen hold for 8 seconds, followed up by a period of rest for 5 seconds.
Hang, rest. Hang, rest. Hang, rest. Hang, rest. Hang, rest. That equals one minute.
Rest for two minutes exactly. That’s one set.

Worked in 5 sets of 5 Strict HSPUs.

Re: The Shed 'O Pain
 

10 goblet squats 25, 30, 40#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

3 deadlifts @ 135 & 185

A.
Four sets of:
Deadlift x 3 reps 205, 225, 245, 265#
Rest 60 seconds
Turkish Get-Ups x 2 reps each arm 35, 45, 53, 62#
Rest 60 seconds
Strict Pull-Ups x 5 reps 0, 10, 20, 30# (3/2 on last set)
Rest 60 seconds
B.
Complete rounds of 21, 15 and 9 reps for time of:
Kettlebell Swings 71#
Push-Ups
2:59

5 strict ring muscle ups
Mobility Work

Re: The Shed 'O Pain
 

2 problems
Push-ups 10, 20, 30, 20, 10
10 sec 2-finger hang
10 pronators
5 rounds

Maximum Weight "7-53" Protocol (from "Training for Climbing" 3rd Edition)
7 second hang + 53 second rest x 3
2 minutes rest between sets
Half Crimp x 2 sets (#5 Moon)
45# 7, 7, 7 sec
45# 7, 6, 6 sec
45# next time
2-finger (large on RPTC)
15# 7, 4, 6 sec
15# 6, 5, 5 sec
15# next time
W Pinch (RPTC)
25# 7, 5, 6 sec
25# 5, 5, 4 sec
25# next time

Finger endurance test #1: (from "Training for Climbing" 3rd Edition)
10 mm edge (#5 Moon)
5 sec hang + 5 second rest for as long as possible
4:04

Re: The Shed 'O Pain
 

10 goblet squats 25, 30, 40#
5 strict pull-ups (knees tucked)
5 burpees
shoulder mobilization routine
3 rounds

A.
Four sets of:
Double KB Front Squat x 5 reps 35s, 45s, 53s, 53s
Rest 60 seconds
Dumbbell Bench Press x 10 reps 40#
Rest 60 seconds
Side Plank x 30 seconds each side
Rest 60 seconds
B.
Four rounds of:
20 Kettlebell Swings 53#
10 Burpees
200 Meter Run
3 minute rest between rounds
2:55, 2:40, 2:30, 2:13

5 strict ring muscle ups 0, 0, 0, 8#, 20# + 1 strict bar muscle up
Mobility Work

Re: The Shed 'O Pain
 

Saturday-Bouldered at Rock Mill with Jeff and Norm. Fun.

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

Hangboard Workout (RPTC)
2 x Medium four-finger edge. +35 (+35 next time)
2 x Three-finger pocket. +20 (+25 next time)
2 x Small four-finger edge. -65 (-65 next time)
2 x Wide pinch. -10 (-10 next time)
2 x Shallow Two-finger pocket. -30 (-25 next time)

A single set involves 5 reps on the same hold.
One rep is hanging from your chosen hold for 8 seconds, followed up by a period of rest for 5 seconds.
Hang, rest. Hang, rest. Hang, rest. Hang, rest. Hang, rest. That equals one minute.
Rest for two minutes exactly. That’s one set.

Re: The Shed 'O Pain
 

5 Prying Goblet Squats 35#
10 KB Halos-5 each direction 35#
10 kettlebell swings 35, 45, 53#
10 Glute Bridges
2 TGUs-1 each arm 35, 45, 53
3 rounds

20 KBS 32kg
2 TGUs-1 each arm 32kg
13:30

Simple and Sinister

Re: The Shed 'O Pain
 

2 problems
10 push ups
10 second 2-finger hang
10 reverse wrist curls
5 rounds

Maximum Weight "7-53" Protocol (from "Training for Climbing" 3rd Edition)
7 second hang + 53 second rest x 3
2 minutes rest between sets
Half Crimp x 2 sets (#5 Moon)
35# 7, 7, 7 sec
35# 7, 7, 7 sec
40# next time
2-finger (large on RPTC)
5# 7, 7, 7 sec
5# 7, 7, 7 sec
10# next time
W Pinch (RPTC)
0# 7, 7, 7 sec
0# 7, 7, 7 sec
5# next time

Finger endurance test #2: Determine the longest you can hang from a fingerboard 20mm (or similar) edge using the half-crimp or open-hand grip.
57 seconds from medium edge on RPTC.

I backed off some weight on the hangs. I read some research that suggests not going to failure when training strength. Eric Horst, Eva Lopez

Re: The Shed 'O Pain
 

10 KB Halos-5 each direction 35#
10 one-armed kettlebell swings 35, 45, 53# 5 each arm
10 Glute Bridges
2 TGUs-1 each arm 35, 45, 53
3 rounds

100 one-armed kettle bell swings 53#
6:37

10 TGUs alternating arms
3:45

Late night workout.

Simple and Sinister

Re: The Shed 'O Pain
 

10 goblet squats 25, 30, 40#
5 strict pull-ups (knees tucked)
5 burpees
shoulder mobilization routine
3 rounds

5 deadlifts @ 135 & 185

A.
Four sets of:
Deadlift x 5 reps 205, 225, 235, 245# (all sets felt heavy except the last one?)
Rest 60 seconds
Hip Extensions x 10 reps
Rest 60 seconds
Ab-Wheel Roll-Outs x 15 reps
Rest 60 seconds
KB Floor Press x 5 reps 35s, 53s, 53s, 53s, 53s

B.
20 KBS 53#
2 TGUs 53#
5 rounds
9:45

5 strict ring muscle ups
Mobility Work

Re: The Shed 'O Pain
 

Bouldered at Rock Mill with Jeff and Norm on Saturday. They're are both climbing very well. I'm trying to keep up.

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

2 problems
10 push ups
10 second w-pinch hang
10 reverse wrist curls
5 rounds

Re: The Shed 'O Pain
 

10 goblet squats 25, 30, 40#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

A.
Four sets of:
Double KB Squat x 5 reps 35s, 35s, 53s, 53s
Rest 60 seconds
Strict Pull-Ups x 3 reps 10, 20, 30, 40# (last set broken)
Rest 60 seconds
Plank from Elbows x 60 seconds
Rest 60 seconds

B.
E3MOM for 5 Rounds
20 KBS 71#
2 TGUs 71#
5 rounds

5 strict ring muscle ups + mobility work

Re: The Shed 'O Pain
 

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

Maximum Weight "7-53" Protocol (from "Training for Climbing" 3rd Edition)
7 second hang + 53 second rest x 3
2 minutes rest between sets
Half Crimp x 2 sets (#5 Moon)
40# 7, 7, 7 sec
40# 7, 7, 7 sec
40# next time
2-finger (large on RPTC)
10# 7, 7, 7 sec
10# 7, 7, 7 sec
10# next time
W Pinch (RPTC)
5# 7, 7, 7 sec
5# 7, 7, 7 sec
5# next time

Worked in 5 sets of 15 banded hip thrust

Re: The Shed 'O Pain
 

10 goblet squats 25, 30, 40#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

3 deadlifts @ 135 & 185#

A.
Four sets of:
Deadlift x 3 reps 205, 225, 245, 265#
Rest 60 seconds
DB/KB Single-Arm Press x 6 reps each arm 25, 30, 35, 35#
Rest 60 seconds
Double-Unders x 25 reps
Rest 60 seconds

B.
Every minute, on the minute, for 24 minutes:
Minute 1 – 15 Kettlebell Swings 62#
Minute 2 – 8 Ring Rows
Minute 3 – 1 ring muscle up + 5 ring dips

Mobility Work + VooDoo Flossing on elbow

Happy Thanksgiving everyone!

Re: The Shed 'O Pain
 

10 goblet squats 25, 30, 40#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

A.
Three sets of:
Turkish Get-Ups x 3 reps each arm 35, 53, 71#
Rest 60 seconds
Lateral Lunge x 10 reps each leg
Rest 60 seconds
Ab Roll Outs x 15 reps
Rest 60 seconds
B.
Against a three-minute running clock, complete as many rounds and reps as possible of:
6 Push-Ups
9 Air Squats
12 Kettlebell Swings 71#
Repeat for a total of three sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.
1. 3 rounds
2. 3 rounds
3. 3 rounds

1 strict ring muscle up and 1 strict bar muscle up.