Re: The Shed 'O Pain
 

Thursday June 11, 2015

Another enforced rest day.
Am going to go to the Cavs/Warriors NBA Finals game IV tonight.

Re: The Shed 'O Pain
 

10 KBS 35#
5 strict pull ups
5 burpees
Shoulder Band Stretches
3 rounds

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Roll to Candlestick x 10 reps
Station 2 – 30 seconds each arm of kb press 20# 12, 12, 14
Station 3 – 60 seconds of Hollow Body Hold
Station 4 – 30 seconds for Max Reps of Strict Neutral-Grip Pull-Ups 7, 7, 9

B.
Three sets for max reps of:
60 seconds of Burpees 17, 17, 18
Rest 60 seconds
60 seconds of Box Jumps 23, 24, 23
Rest 60 seconds
60 seconds of inverted rows 15, 14, 14
Rest 60 seconds
60 seconds of ab roll outs 20, 21, 22
Rest 60 seconds

Time to mow. Going to be a busy day. :run:

Re: The Shed 'O Pain
 

Friday June 12, 2015

More doctors, more tests, more pain...

Re: The Shed 'O Pain
 

1 problem
10 reverse wrist curls
10 push ups
5 rounds

Rock Prodigy Hangboard Workout
Complete workout-6 grips positions

Worked in 5 sets of 10 hip extensions. 0, 10, 20, 30, 35#

Did a few HSPUs. Seemed hard.

Re: The Shed 'O Pain
 

10 Goblet Squats 20, 40, 60#
5 strict pull ups 0, 10, 20#
5 burpees
Shoulder Mobilization Routine
3 rounds

Back Squat 8 reps @ 135#
1 minute rest
8 ring push ups
1 minute rest
20 V-ups
1 minute rest
3 rounds

15 minute AMRAP
15 Russian kbs 53#
10 wall ball shots
200 m run
5 rounds even

5 muscle ups to finish up.

Re: The Shed 'O Pain
 

Sunday June 14, 2015

Hospitalized with hip/back issue.

Re: The Shed 'O Pain
 

1 problem
10 push ups
10 reverse wrist curls
5 rounds

Rock Prodigy Hangboard Workout
Complete workout-6 grips positions

Re: The Shed 'O Pain
 

Monday June 15, 2015

Rest and medication.

Re: The Shed 'O Pain
 

10 KBS 35, 45, 53#
5 pull ups 0, 10, 20#
5 burpees
Shoulder Mobilization Routine
3 rounds

3 Sumo Deadlifts @ 95# & 135#

A.
Four sets of:
Sumo Deadlift x 6 reps @ 155#
Rest 30 seconds
Supine Hamstring Curls with Medicine Ball x 20 reps
Rest 30 seconds
Nose-to-Wall Handstand Hold x 30 seconds
Rest 30 seconds
B.
Complete as many rounds and reps as possible in 8 minutes of:
12 Russian Kettlebell Swings 72#
12 Alternating Reverse Lunges with DB Goblet Hold 40#
4 rounds + 12 reps

Re: The Shed 'O Pain
 

Tuesday June 16, 2015

Rest and medication. Discharged from hospital.


Wednesday June 17, 2015

Rest and medication.