Re: The Shed 'O Pain
 

10 Goblets Squats 35, 53, 71#
5 Strict Pull ups 0, 15, 30#
10 Thoracic Bridges
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 banded face pulls
3 rounds

A.
Five sets of:
Deadlift x 1 rep 245#
Rest 60 seconds
KB Press x 5 reps 35, 35, 45, 35, 35#
Rest 60 seconds
2 rope ascents
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
15 Kettlebell Swings
10 Push-ups
3 kipping pull-ups
7 rounds

Re: The Shed 'O Pain
 

2 problems
10 push ups
5 second 2-finger hang
10 pronators
10 Flexbar wrist extensions
5 rounds

Hangboard Strength Training Protocol. Retest.
Step 1
Determine weight for workouts. Followed the protocol as described at [url]http://www.stevemaischtraining.com/f...-strength.html[/url] WFS
#5 Moon Hangboard 20, 25, 30, 35, [B]40[/B]# +5
RPTC Shallow RPTC 2-finger -20, -15, -10, -5, [B]0#[/B] +5
RPTC Pinch -10, -5, 0, 5, [B]10#[/B] +5

Worked in an additional 10 sets of 10 push ups.
Mobility Work

Re: The Shed 'O Pain
 

10 Goblets Squats 35, 53, 71#
5 Strict Pull ups 0, 15, 30#
3 KB Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 banded face pulls
3 rounds

A.
Five sets of:
Supine Ring Rows x 10 reps
Rest 60 seconds
Deadlift x 1 rep 245#
Rest 60 seconds
KB Press x 5 reps 35, 35, 35, 45, 35
Rest 60 seconds

B.
Kettlebell Swing x 12 reps 71#
Air-Dyne 0.5 mile
3 min rest
3 rounds
1:48
1:47
1:47
Hard!

5 strict muscle ups + mobility work

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with friends. Fun!

10 Goblets Squats 35, 53, 71#
5 Strict Pull ups 0, 15, 30#
10 Thoracic Bridges
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 banded face pulls
3 rounds

A.
Five sets of:
Deadlift x 1 rep 245#
Rest 60 seconds
Kettlebell Swings x 20 reps 53#
Rest 60 seconds
Turkish Get-Up x 2 reps each arm 35, 45, 53, 62, 71#
Rest 60 seconds
Ab Roll Outs x 10 reps
Rest 60 seconds

B.
5 pull-ups
10 push-ups
15 air squats
5 rounds
5:31

800 meter run

Re: The Shed 'O Pain
 

5-4-3-2-1 problems (15 problems)
10 push-ups
5 -10 second 2-finger hang
10 pronators
10 reverse wrist curls using a Flexbar
5 rounds

Hangboard Strength Training Protocol.
4 X (10 second hang + 2 minute rest) for each hold
#5 Moon Hangboard +40#
7, 9, 9, 8
RPTC Shallow RPTC 2-finger 0#
7, 5, 7, 9
RPTC Pinch 10#
10, 10, 10, 10

Worked in 10 sets of 10 push ups and mobility work.

Re: The Shed 'O Pain
 

5 prying goblet squats 35#
10 kettlebell swings 35#
2 TGUs 35# (1 each arm)
5 KB Presses each arm 35#
3 rounds

100 Kettlebell Swings 71#
7:25
3 minute rest
10 Turkish Get Ups 71#
6:45

10 minute EMOM
1. 1 strict ring muscle up
2. 1 deadlift @ 245#

5 kipping ring muscle ups (1 every 30 seconds)

Re: The Shed 'O Pain
 

2 problems
10 push-ups
5 -10 second 2-finger hang
10 pronators
10 reverse wrist curls using a Flexbar
5 rounds

Hangboard Strength Training Protocol.
5 X (10 second hang + 2 minute rest) for each hold
#5 Moon Hangboard +40#
9, 9, 10, 9, 6
RPTC Shallow RPTC 2-finger 0#
5, 4, 8, 7, 8
RPTC Pinch 10#
10, 10, 10, 10, 10

Worked in 15 sets of 10 push ups and mobility work.

Re: The Shed 'O Pain
 

10 Goblets Squats 35, 53, 71#
5 Strict Pull ups 0, 15, 30#
10 Thoracic Bridges
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 banded face pulls
3 rounds

A.
Five Sets
Deadlift x 1 rep 245#
Rest 45 seconds
KB Shoulder Press x 5 reps 35#
Rest 45 seconds
Campus Board x 2 laps (1 on Metolius rung + 1 on sloper rung)
Rest 45 seconds

B.
5 rounds
Pull-Ups x 5 reps
Air Squats x 20 reps
Double Unders x 25 reps
8:23

5 strict ring muscle ups + mobility work

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff, Brad, and others. Had some good sends. Fun!

Today
10 Goblets Squats 35, 53, 71#
5 Strict Pull ups 0, 15, 30#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 banded face pulls
3 rounds

A.
Five sets of:
Deadlift x 1 reps 245#
Rest 45 seconds
Single-Arm Overhead KB Press x 5 reps each arm 35#
Rest 45 seconds
Ab Roll Outs x 12 reps
Rest 45 seconds

B.
Four sets of:
30 seconds of Kettlebell Swings 19, 18, 18, 19
Rest 30 seconds
30 seconds of Push-ups 15, 21, 23, 20
Rest 30 seconds
30 seconds of Alternating Reverse Lunges 15, 15, 16, 16
Rest 30 seconds
30 seconds of Push-ups 20, 22, 20, 20
Rest 30 seconds
30 seconds of Air-Dyne 0.16, 0.18, 0.17, 0.18
Rest 30 seconds
30 seconds of Band Pull-Aparts 22, 22, 24, 23
Rest 30 seconds

VooDoo Floss on arms.

0.5 mile run

Re: The Shed 'O Pain
 

2 problems
10 push-ups
5 -10 second 2-finger hang
10 pronators
10 reverse wrist curls using a Flexbar
5 rounds

Hangboard Strength Training Protocol.
6 X (10 second hang + 2 minute rest) for each hold
#5 Moon Hangboard +40#
9, 9, 6, 9, 8, 6
RPTC Shallow RPTC 2-finger 0#
4, 7, 8, 9, 7, 7
RPTC Pinch 10#
10, 10, 10, 10, 10, 10

Worked in some balance, tumbling and mobility work.