Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff. Good session.

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

2 sets of 5 Deadlifts (135 & 185#)and 5 KB Presses (20#)

A.
Four sets of:
Deadlift x 5 reps 205, 225, 245, 265#
Rest 90 seconds
Kettlebell Press x 5 reps 35#
Rest 90 seconds

B.
For time:
Double Unders x 100 reps
40 Kettlebell Swings 53#
20 Burpees
Air-Dyne 1 mile
8:52

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

Re: The Shed 'O Pain
 

1 problem
10 push-ups
1 problem
10 push-ups
10 second 2-finger hang
10 pronators
5 rounds

14 campus laps
6 on sloper rungs
8 on regular rungs

Re: The Shed 'O Pain
 

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

A.
Four sets of:
Goblet squats x 10 reps 62, 62, 71, 71#
Rest 60 seconds
Bulgarian Goat Bag Swings x 10 reps 62, 62, 71, 71#
Rest 60 seconds
DB Bench Press x 10 reps 47.5# (hard)
Rest 60 seconds

B.
100 KBS 71#
5:27
10 TGUs 71#
5:15

Re: The Shed 'O Pain
 

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

14 campus laps
6 on sloper rungs
8 on regular rungs

Starting to feel stronger. It might just be winter conditions in the Shed.

Re: The Shed 'O Pain
 

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

3 deadlifts @ 135, 185, 205, and 1 @ 255

A.
Four sets of:
Alternating KB Shoulder Press x 6 reps each arm 35# KBs
Rest 60 seconds
Deadlift x 3 reps 255, 255, 255, 255#
Rest 60 seconds
Ab Roll Outs x 15 reps
Rest 60 seconds

B.
“Lucky Sevens”
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps
7 Burpees
7 Kettlebell Swings (24 kg)
5 rounds

A few bar muscle ups.

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff. Beat myself up pretty good.

Today
10 goblet squats 45, 45, 53#
5 strict pull-ups 0, 10, 20#
10 thoracic bridges
shoulder mobilization routine
3 rounds

A.
Three sets of:
Front Squats x 10 reps 95#
Rest 60 seconds
Ring Rows x 10 reps
Rest 60 seconds
Kettlebell Swings x 20 reps 62#
Rest 60 seconds
Band Assisted Full Standing Roll Out x 5 reps
Rest 60 seconds
B.
Three rounds for time of:
0.5 mile Air-Dyne
15 Push-ups
25 Double Unders
8:30

Mobility Work
5 ring muscle ups + 2 bar muscle ups

Re: The Shed 'O Pain
 

1 problem
2 TGU'S 35, 45, 53, 62#
10 second 2-finger L. Pocket
10 pronators
4 rounds

2 problems
2 TGUs 71#
10 second 2-finger S. Pocket
10 reverse wrist curls
6 rounds

Re: The Shed 'O Pain
 

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

A.
Five sets of:
Deadlift x 2 reps 255#
Rest 60 seconds
Strict HSPUs x 5 reps
Rest 60 seconds
Band Assist Full Body Ab Roll Outs x 5 reps
Rest 60 seconds
Strict Ring Muscle Ups x 2 reps
Rest 60 seconds

B.
Every minute, on the minute, for 10 minutes, perform:
10 Kettlebell Swings 53#
5 Burpees

Mobility Work

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill. Very busy. Did a few good problems.

Today
10 goblet squats 45, 45, 53#
5 strict pull-ups 0, 10, 20#
10 thoracic bridges
shoulder mobilization routine
3 rounds

2 deadlifts @ 135 & 205

A.
Five sets of:
Deadlift x 2 reps 255#
Rest 60 seconds
Kettlebell Floor Press x 10 35, 53, 53, 53, 53#
Rest 60 seconds
Full Standing Rollout Negatives x 5 reps (worked in a couple of full rollouts, first time ever)
Rest 60 seconds
External/Internal Rotation x 10 reps each arm
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 4 minutes of:
Kettlebell Swings x 10 reps (24 kg)
Neutral Grip Strict Pull-Ups x 5 reps
4 rounds
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 minutes of:
Goblet Squats x 5 reps (24 kg)
Push-Ups x 10 reps
4 rounds

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff. Fun.

Today
Deadlift 10 @ 135, 5 @ 185, 3 @ 205
5 strict pull-ups 0, 10, 20#
10 thoracic bridges
shoulder mobilization routine
3 rounds

Five sets of:
Deadlift x 5 reps 255#
Rest 60 seconds
2 TGUs one each arm 45, 53, 62, 71, & 88# (PR with new kettebell)
Rest 60 seconds
L-sit on parallettes x 30 seconds (knees tucked)
Rest 60 seconds

"Deep Six" 35# kettlebell
-Don’t set the bell down the entire set
-5 1 Hand Swings
-5 1 Hand Snatches
-5 1 Hand Cleans
-5 Presses
-5 1/2 Rack Squats
-1 Reverse Turkish Get Up.
1 round with each arm with 60 seconds rest between arms.
Nice pump in shoulder.

Happy Holidays!