Re: The Shed 'O Pain
 

Monday 8/15/2016
Run:
3.1 mi at a slow pace. Just glad to get out and run.

Wednesday 8/17/2016
Ran on the eZLs (enhanced Zero gravity Locomotion simulator) for the first time in over a year. The NASA PR department wanted to do a feature on our biomechanics research at Glenn so they wanted to get some high speed video of a subject running on the zero gravity treadmill (me). It takes about twenty minutes to get into the apparatus and ready to run. We did a quick warm up and were ready to go. They were filming at 1000 frames frames per second and then playing back at thirty frames per second, so they only needed to film for ten seconds. I ran at ten mph for about 1.5 minutes and we were done. It doesn't seem worth the effort to get set up. Still, it was nice to get back in the rig. :run:

Re: The Shed 'O Pain
 

Today
10 goblet squats 235#, 45#, 53#
5 strict pull-ups 0, 10, 20#
5 burpees
shoulder mobilization routine
3 rounds

A.
Four sets of:
Front Squat x 6 reps 95, 115, 135, 145 (4 on 145)
Rest 60 seconds
Ring Rows x 10 reps (used trx straps)
Rest 60 seconds
Ring Push Ups x 10 reps
Rest 60 seconds
B.
For time:
30 Kettlebell Swings 53#
15 Burpees
24 Kettlebell Swings
12 Burpees
18 Kettlebell Swings
9 Burpees
6:58

5 strict ring muscle ups (last one w/20# med ball) + 1 strict bar muscle up
Mobility Work

Jeff-As you know, science is often lots of set up for a few moments of data. Good job!

Re: The Shed 'O Pain
 

10 bulgarian goat bag swings 35, 53, 72#
5 pull ups
5 burpees
shoulder mobilization routine
3 rounds

A.
Five sets of:
BB Hip Thrusters x 10 rep 95, 115, 125, 135, 145#
60 sec
Rope Ascents x 2 15’
60 sec
Strict HSPUs x 7 reps
60 sec

Air-Dyne-Aerobic Repeats
(30 sec work + 30 sec rest) x 22 @ 5.0 mph

Mobility Work

Re: The Shed 'O Pain
 

3 TGUs each arm 35, 45#
2 rounds

A.
Three sets of:
Front-Racked Alternating Lunges x 6 reps each leg 45, 65, 75#
Rest 60-90 seconds
Turkish Get-Ups x 3 reps each arm 53, 62, 71#
Rest 60-90 seconds
Prone Planks x 60 seconds 0, 25, 25#
Rest 60-90 seconds

B.
20-18-16-14-12-10-8-6-4-2
KBS 53#
Push-ups
Done as a couplet
9:56

Rice Bucket Routine

Tendon(s) sore in my right wrist. I will have to take it easy on the wrist for awhile.

Re: The Shed 'O Pain
 

Saturday
Bouldered with Jeff at Rock Mill. Tweaked my right wrist pulling on a 2-finger pocket. It's already feeling better.

Today
E2MOM
1 problem
10 HR Push-ups + 10 reverse wrist curls
10 Hip Extensions + 5 sec. 2 finger hang
10 rounds

Workout A:
After doing a climbing workout.
Using the crimp grip,2 finger, and W. Pinch perform 4 sets of 10 second hangs separated by a 2 minute rest. Progression is done by increasing the number of sets each workout to 5 sets then 6. Once 6 sets has been reached you will have done this workout 3 times with this weight. It is time to re-test.
Sloper +25#, 53, 71# 10, 10, 10, 10 10, 10 sec.
3 Finger Pocket +5#, 10#, 15#, 20#, 25# - 10, 10, 10, 10, 10 sec.
W. Pinch 0# 10, 10, 10, 10, 10 sec.

I had to change up some holds to be pain free in my wrist. Still got some work in.:)

Re: The Shed 'O Pain
 

Aug. 19, 2016
WU: RUN 400M, then 3 Rounds
5 Pulls-ups
10 Push-uops
15 Air-squats

Conditioning
21-15-9
Dead Lifts, 225/155 185 for me
Kipping HSPU, Open Standards DB Press for me.

8:42

Conditioning
21-15-9
TTB
Row For Calories

8:15

Skill Work
For time:
200 Double unders / 400SU
Rest 1 minute
100 Double unders / 200SU

5:14 first 400 took 3:15, 2nd 200 only 1:07 Was tripping all over the 1st round!

Aug. 20, 2016 Saturday was spent spliting more Firewood. Only about 1 cord this time, filled 2 pickup trucks and it was only like 85F. Much better then 102F like last week!!!

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.
Every minute, on the minute, for 20 minutes (4 sets of each):
Minute 1 – Deadlift x 6 reps 185, 205, 205, 205#
Minute 2 – KB PushPress x 6 reps 2-35# KBs
Minute 3 – Russian Step-Ups x 10 reps on Left Leg 0, 20, 20, 20#
Minute 4 – Russian Step-Ups x 10 reps on Right Leg 0, 20, 20, 20#
Minute 5 – Ab Roll Outs x 10 rep

B.
Three rounds for time of:
Air-Dyne 0.5 mile
20 Kettlebell Swings 53#
10 Goblet Squats 53#
10:53

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

Very hot in the Shed this afternoon.

Re: The Shed 'O Pain
 

E2MOM
1 problem
10 HR Push-ups
5-10 second hang on 2 finger pocket and #5 hold on Moonboard.
10 rounds

Workout A:
After doing a climbing workout.
Using the crimp grip,2 finger, and W. Pinch perform 4 sets of 10 second hangs separated by a 2 minute rest. Progression is done by increasing the number of sets each workout to 5 sets then 6. Once 6 sets has been reached you will have done this workout 3 times with this weight. It is time to re-test.
#5 Moonboard +25# - 10, 10, 10, 10 10, 10 sec.
2 Finger Pocket +5# - 9, 8, 10, 10, 10, 10 sec.
W. Pinch 0# - 10, 10, 10, 10, 10 10 sec.

Very hot during the bouldering part. Holds were slimy! For the hangboard part I had the AC on and the fan blowing on the hangboard. Not too bad. In a few weeks we'll be back to cooler temps.

Re: The Shed 'O Pain
 

Yesterday-Bouldered with Jeff and Norm at Rock Mill. Fun time working on some problems together. I think my back took a bit of a beating falling off the top of a problem I was working towards the end of the session. I didn't notice until today.

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

Felt fine warming up but then my lower back spasmed and I decided to call it quits. I will plan on doing today's workout tomorrow taking it easy on my back. Later Lisa and I went to Findley State Park. While she was kayaking I took a 2 mile hike. Fun but hot!

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 35#, 35#, 53# KBs
Rest 60 seconds
Supine Ring Rows x 10 reps
Rest 60 seconds
Double-Under x 50 reps
Rest 60 seconds

B.
Against a 60 second running clock, for a total of five sets, perform as many reps as possible of:
10 Kettlebell Swings 53#
Dumbbell Thrusters 40#
Rest 60 seconds between sets.
Score is max number of thrusters completed during the workout.
12, 11, 11, 12, 13
Challenging!

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