Re: The Shed 'O Pain
 

3 Rounds NFT of:
16 Dumbbell Thrusters
12 Ring Rows
0.25 mile Air-Dyne
shoulder mobilization routine

60 seconds of double unders 40, 50, 60
60 second rest
60 seconds HS Hold
60 second rest
10 KB snatches (5 each arm) 35, 45, 53#
60 second rest

10 minute AMRAP
5 pull ups
10 wallball shots
15 push ups
5 rounds

10 minutes of 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.
Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – Air-Dyne 0.25 mile
Minute 2 – 15 Kettlebell Swings 53#
Minute 3 – 10 Thrusters 40# DB
Minute 4 – 5 Strict Pull-Ups

B.
Goblet Squat @ 53# 10-9-8-7-6-5-4-3-2-1
Push-ups 20-18-16-14-12-10-8-6-4-2
Done as couplet.
8:22

Mobility Work

Re: The Shed 'O Pain
 

Bouldered with Jeff at Rock Mill on Sunday (7/3). Good session.

Today
2 problems
10 Thoracic Bridges
10 pronators
5 rounds

RPTC Hangboard Workout
5 grips @ 3 sets each
High gravity day. I had to back off on some of the weights.

Worked in mobility work.

10 campus laps on sloper rungs on the minute. (7:36)

Re: The Shed 'O Pain
 

Wednesday 6/29/2016
Run 2mi. very slow

Thursday 6/30/2016
Run 2-1/2-ish mi. very slow

Friday 7/1/2016
I had intended to run early, but it rained all morning. Spent the rest of the day (12:30-7:00) downtown at the Westin Hotel for day one of Over the Edge with Hattie Laurlham foundation. We did 10 VIP rappels and then the ropes volunteers training.

Saturday 7/2/2016
Over the Edge main event (7:30-5:00) helping people go over the edge to raise money for Hattie Laurlham. 62 participants raised the $1500 minimum to be able to rappel off the Westin Hotel in downtown Cleveland. What a great day.

Sunday 7/3/2016
Bouldered with Tim at the Rock Mill in Akron. We had a great session sending a bunch good problems. It was also nice talking with Nate about the possibility of a guide book to Whipp's Ledges and getting to see and catch up with Ames Wilcox.

Monday 7/4/2016
I DID NOTHING!

Tuesday 7/5/2016
Run 2-1/2-ish mi. very slow
I felt better than I have lately, but still not where I want to be.

Re: The Shed 'O Pain
 

5 Deadlifts 135, 185, 205#
5 strict pull-ups 0, 10, 20#
5 burpees
shoulder mobilization routine
3 rounds

Six sets of:
Deadlift x 2 reps 240#
Rest 60 seconds
Dumbbell Bench Press x 10 reps 40# DBs
Rest 60 seconds
Double-Under Practice x 25
Rest 60 seconds

5 minute EMOM
20 KBS 35#

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

Re: The Shed 'O Pain
 

10-15 second hangs on various holds
10 push ups
10 pronators
5 rounds

RPTC Hangboard Workout
5 grips @ 3 sets each
New grips

15 HSPUs 1-2-3-4-5 (a little deeper)

10 campus laps on sloper rungs on the 45 seconds. (6:52)

Re: The Shed 'O Pain
 

Wednesday 7/6/2016
Run 2 mi. very slow
The first mile felt terrible, but I started to loosen up a little on the second mile.

Friday 7/8/2016
Swim. I spent about an hour in the pool doing some easy laps alternating front crawl and breast stroke. I felt pretty good but the endurance wasn't there. Still, not bad for the first time in the pool in well over a year.

Re: The Shed 'O Pain
 

Saturday 7/9/2016

Bouldered at The Rock Mill with Tim, Norm, Robert and Nahomi. It was a very good day. I had a couple of good sends; I flashed a blue, sent the thin white that Tim had done a couple weeks ago and sent the blue with the hard finish that Tim and I worked last week.

Re: The Shed 'O Pain
 

Yesterday
Bouldered with Jeff, Norm, Robert, and Nahomi at Rock Mill. Good time.

Today
5 Deadlifts 135, 185, 205#
10 inverted rows
5 burpees
shoulder mobilization routine
3 rounds

Six sets of:
Deadlift x 2 reps 240#
Rest 60 seconds
Kneeling Banded Hip Thrusts x 20 reps (green band)
Rest 60 seconds
Push ups x 20
Rest 60 seconds

Complete as many rounds and reps as possible in 3 minutes of:
3 Pull-Ups
6 Burpees
9 Kettlebell Swings
Rest 3 minutes between sets, and complete a total of 3 sets.
2 + 9
2 + 14
3 rounds

Mobility Work (10 Minutes)

Re: The Shed 'O Pain
 

1 problem
10 pronators
gentle hang on first team
5 rounds

RPTC Hangboard Workout
5 grips @ 3 sets each
Worked in 5 sets of 10 hip extension and 10 ab roll outs.

10 campus laps on L Metolius rungs on the the minute (3 misses). My pinkie started bleeding and that made it a bit slippery. I didn't occur to me to stop. JT would have had fun with that one:).

Rice Bucket Routine.