Re: The Shed 'O Pain
 

3 problems
Push ups 15, 20, 15
2-finger hang 10 seconds -20, -10, 0#
10 pronators
3 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 3, Workout 2 EMOM
1. Open crimp on "slopey crimper" 3 sets of 3-6-9-12 -10#
2. Small 2 finger (RPTC): 3 sets of 3-6-9-12 -20#
3. Variable Depth Edge Rail:3 sets of 3-6-9-12 +15#

Worked in:
Ring Dip Ladder 2-3-5-2-3-5-2-3
Deep Squat Holds
Hero Pose
Various stretches

Re: The Shed 'O Pain
 

Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 40#

A.
Three sets of:
Hanging Med-Ball Hamstring Curls x 10 reps 20# Med Ball
Rest 45 seconds
Bulgarian Goat Bag Swings x 12 reps 53, 62, 70#
Rest 45 seconds
Side Plank Hold x 30 seconds each side
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 12 minutes of:
20 Kettlebell Swings 53#
15 Goblet Squats 35#
10 Strict Knees to Elbows
3 rounds + 20 reps

1 strict ring muscle up
20 Flexbar wrist extensions
6 Moves to Unlock Tight Hips (T-Nation Youtube Video) WFS
5 rounds

Re: The Shed 'O Pain
 

3 problems
Push ups 15, 20, 15
2-finger hang 10 seconds -20, -10, 0#
10 pronators
3 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 4, Workout 2 EMOM
1. Open crimp on "slopey crimper" 3 sets of 3-6-9-12 -10#
2. Small 2 finger (RPTC): 3 sets of 3-6-9-12 -20#
3. Variable Depth Edge Rail:3 sets of 3-6-9-12 +15#

Worked in:
Bottom's Up KB Press x 5 reps x 5 Sets 20#
Deep Squat Holds
Hero Pose

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff. Looks of new problems and lots of sends.

Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 6 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 40#
3 rounds

A.
Four sets of:
Turkish Get-Ups x 2 reps each arm 35, 44, 53, 62#
Rest 45 seconds
Romanian Deadlifts x 6 reps 88# KB
Rest 45 seconds
Ring Push-Ups x 12 reps
Rest 45 seconds
B.
5 sets each of:
Goblet Squats x 10 reps 44#
Kettlebell Swings x 15 reps 53#
Double Unders x 25 reps
13:41

6 Moves to Unlock Tight Hips (T-Nation Youtube Video) WFS

Re: The Shed 'O Pain
 

Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 40#

A.
5 sets of:
Front Squat x 5 reps 65, 75, 85, 95, 105#
60 seconds rest
Strict Ring Muscle Ups x 2 reps
60 seconds rest
Ab Roll Outs x 10 reps
60 seconds rest

B.
A short little sprint interval workout that keeps the intensity high.
Work: 2:30
rest : 1:00
Work : 2:00
rest : 1:00
work: 1:30
rest : 1:00
work: 1:00
rest: 1:00
work: 0:45
rest 1:00
work: 0:30
rest 1:00
work: 0:30
rest: 1:00
work: 0:15
Short and sweet Air-dyne workout.
Load Indicator: 4.5 (somewhat easy, I'll try 5.0 next time)

Re: The Shed 'O Pain
 

3 problems
Push ups x 10 reps
2-finger hang 10 seconds -20, -10, 0#
10 pronators
3 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 1, Workout 1 EMOM
1. Open crimp on "slopey crimper" 3 sets of 3-6-9 -7.5#
2. Small 2 finger (RPTC): 3 sets of 3-6-9 -17.5#
3. Variable Depth Edge Rail: 3 sets of 3-6-9 +17.5#

Worked in:
KB Press Ladder 35# 2-3-5-2-3-5-2-3
Deep Squat Holds
Hero Pose
Various stretches

Re: The Shed 'O Pain
 

Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 6 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 40#
3 rounds

2-3-5-2-3-5-2-3 Ladder
Hexbar Deadlift 195#
Turkish Get Ups 53#
KB One-arm Floor Press 53#
This ended up being a bit of a grind. Took me awhile in the heat.

Re: The Shed 'O Pain
 

3 problems
Push ups x 15, 20, 15 reps
2-finger hang 10 seconds -20, -10, 0#
10 pronators
3 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 1, Workout 2 EMOM
1. Open crimp on "slopey crimper" 3 sets of 3-6-9 -7.5#
2. Small 2 finger (RPTC): 3 sets of 3-6-9 -17.5#
3. Variable Depth Edge Rail: 3 sets of 3-6-9 +17.5#

Worked in:
Ring Dip Ladder 2-3-5-2-3-5-2-3
Deep Squat Holds
Hero Pose
Various stretches

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff.

Today
Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 40#

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Front Squat x 8 reps 95#
Station 2 – Ab Wheel Roll Outs x 12 reps
Station 3 – Strict Ring Muscle ups x 3 reps
Station 4 – Bottom’s Up Kettlebell Carry x 25 Meters each arm 20#

For time:
Air-Dyne x 1 mile
20 Burpees over paralette
40 Thrusters 50# sandbag
12:52

6 Moves to Unlock Tight Hips (T-Nation Youtube Video) WFS

Re: The Shed 'O Pain
 

2 problems
Push ups 10, 12, 14, 16, 18 reps
2-finger hang 10 seconds -20, -20, -10, -10, 0#
10 pronators
5 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 2, Workout 1 EMOM
1. Open crimp on "slopey crimper": 4 sets of 3-6-9 -7.5#
2. Small 2 finger (RPTC): 4 sets of 3-6-9 -17.5#
3. Variable Depth Edge Rail: 4 sets of 3-6-9 +17.5#

Worked in:
Deep Squat Holds
Hero Pose
Various stretches