Re: The Shed 'O Pain
 

10 Goblets Squats 35, 45, 53#
6 Strict Pull ups 0, 10, 20#
2 TGUs 35, 53, 71#
Shoulder Mobilization Routine
-20 band pull aparts
-10 banded face pulls (used pulley system for hangboard, worked really well)
10 banded external rotations
3 rounds

Four sets of:
Alternating Reverse Lunges x 5 each leg 35, 35, 45, 45#
Rest 45 seconds
Dumbbell Bench Press x 10 reps 40#
Rest 45 seconds
Inverted Rows x 10 reps
Rest 45 seconds

Kettlebell Cyclone 35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
Prescription: Perform one rep of each exercise-15 min EMOM

100 Band Pull-Aparts + Mobility Work

Re: The Shed 'O Pain
 

2 problems
12 push ups
10 second 2-finger hang
10 band pull aparts
Flexbar wrist extensions
5 rounds

Steve Maisch Training
Hangboard Strength
Workout 3
10 second hang with 2 minutes rest between. Four sets for each hold.
Open Crimp (Small Metolius Rung) 10#
10, 10, 10, 10, 10, 10
L. 2-finger 10#
10, 10, 10, 10, 10, 10
Pinch-RPTC 0#
10, 10, 10, 10, 10, 10

Worked in 5 sets of 20 glute bridges, 5 sets of 12 push ups, and 5 sets of 20 band pull aparts.
Couch stretch

Re: The Shed 'O Pain
 

15 Kettlebell swings 35, 45, 53#
6 Strict Pull ups 0, 10, 20#
3 Windmils 20, 20, 35
Shoulder Mobilization Routine
-20 band pull aparts
-10 banded face pulls (used pulley system for hangboard, worked really well)
10 banded external rotations
3 rounds

5 sets of:
Deadlift x 1 rep 185, 195, 205, 215, 225#
60 seconds
KB Floor Press x 5 reps 35, 45, 45, 53, 53#
60 seconds
Campus Board (sloper) x 2 laps
60 seconds

10 minute EMOM
2-1-3 kettlebell armor building complex 45# KBs
2 double cleans
1 double press
3 front squats
I used 44s for the first 5 rounds and 35s for the last 5 rounds. Press was getting hard. Left arm is weaker than right. I'm working on it.

1 strict ring muscle up
20 band pull aparts
30 seconds deep squat hold
5 rounds on the 2 minutes.

Re: The Shed 'O Pain
 

5 rounds
20 Kettlebell Swings
2 TGUs (1 each arm)
35, 44, 53, 62, 71#

Shoulder Circuit
Cuban press variation x 10 2.5#
Overhead press + windmill x 10 20#
Shoulder taps x 10
3 rounds

10 minute Rice Bucket Routine

Various Exercises
Squat Holds
Handstands (against wall)
Mobility Work

Re: The Shed 'O Pain
 

8.11.2017 Friday
WU: RUN 400M then
5 pull-up
10 Push-ups
15 Air-squats.... imagen that

1 x 1 1 Rep Max Split Jerk Hit 155lb a PR by 15lb. I thought my best was 165lb, bit turns out it was only 140lb.
Take 15-20 minutes to build to today’s heavy…
Split Jerk x 1 rep

WOD:
Cindy
20 Min Amrap
5 Pull Ups
10 Push Ups
15 Air Squats

Only got 11 + 20, looking at my log my best CINDY prior was 12+9. Felt like I lost count today... but hey sticking to the score.

8.12.2017 Saturday
WU: RUN 400M

20Min. work to heavy Clean & Jerk. I got to 135lb.

WOD: Partner WOD
Run 400M
50 DEADLIFTS
Run 400M
50 Cleans
Run 400M
50 Push-Press
14:49 for us.

then sets of 10:
50 Sit-ups
30 strict Push-ups

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with a good group. Lots of good problems.

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 banded face pulls (used pulley system for hangboard, worked really well)
10 banded external rotations
3 rounds

A.
Five sets of:
Single-Leg Kettlebell Romanian Deadlift x 5 reps each leg-20, 35, 35, 44, 44# KB in each hand.
Rest 45 seconds
Kettlebell Press x 5 reps 35# KBs
Rest 45 seconds
Side Planks x 30 seconds each side
Rest 45 seconds

B.
Five rounds for time of:
25 Double Unders
10 Push-Ups
20 Kettlebell Swings 44#
8:35

1 strict ring muscle up
20 band pull aparts
20 Flexbar wrist extensions
30-60 second deep squat hold
5 rounds

Finished with handstands against wall and additional mobility work.

Re: The Shed 'O Pain
 

3 problems
10 push ups
10 second 2 finger hold
10 pronators
flexbar
5 rounds

Steve Maisch Training
Hangboard Strength

Testing Day
Open Crimp (Small Metolius Rung) +10
0, 5, 10, 15, [B]20#[/B]
L. 2-Finger 10# +0
-5, 0, 5, [B]10#[/B]
W. Pinch-RPTC 0#
-10, -5, 0, 5, [B]10#[/B] +10

Worked in 5 sets of 3 KB Presses 35, 35, 44, 44, 44#

Deep Squat Holds

Re: The Shed 'O Pain
 

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

5 sets of:
Rear Foot Elevated Split Squat x 5 each leg 40, 70, 50, 50, 50# (70 was too heavy)
60 seconds rest
KB Floor Press x 10 - 35, 35, 44, 44, 44#
60 seconds rest
Ring Rows x 10
60 seconds rest

10 minute EMOM
2-1-3 kettlebell armor building complex
2 double cleans
1 double press
3 double front squats
I alternated between 35# KBs and 44# KBs.

20 band pull aparts
15 second handstand hold on parallettes (against wall)
30 second deep squat hold
5 rounds

Re: The Shed 'O Pain
 

2 problems
Push ups 10, 12, 14, 16, 18
10 band pull aparts
10 pronators
Flexbar wrist extensions
5 rounds

Steve Maisch Training
Hangboard Strength
Workout 1
10 second hang with 2 minutes rest between. Four sets for each hold.
Open Crimp (Small Metolius Rung) 20#
10, 10, 10, 10
L. 2-finger 10#
10, 10, 10, 10
Pinch-RPTC 10#
10, 10, 10, 10

Worked in 5 sets of hip extensions 0, 10, 15, 20, 25, and 5 sets of 10 ab roll outs.

Re: The Shed 'O Pain
 

10 Bulgarian Goat Bag Swings 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

5 sets of:
Deadlift x 1 rep 205#
30 seconds
Campus Lap x 2 laps w/5#
30 seconds
Bottoms Up KB Press x 5 reps 20#
30 seconds

Kettlebell Cyclone 35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
2 rounds on the 90 seconds for 15 minutes.

1 strict ring muscle up
20 band pull aparts
30 second deep squat hold
5 rounds