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 35#
3 rounds

A.
Four sets of:
Romanian Deadlift x 6 reps 145, 155, 165, 175#
Rest 45 seconds
Single-Arm Dumbbell Bench Press x 6 reps 40#
Rest 45 seconds
Double-Unders x 25 reps
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 12 minutes of:
20 kg Kettlebell Swings x 15 reps
50# Sandbag Thruster x 10 reps
Air-Dyne 0.25 mile
4 rounds + 11 reps

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

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 4, Workout 2 EMOM
1. Open crimp on "slopey crimper": 3 sets of 3-6-9-12 -7.5#
2. Small 2 finger (RPTC): 3 sets of 3-6-9-12 -17.5#
3. Variable Depth Edge Rail: 3 sets of 3-6-9-12 +17.5#

Worked in:
5 sets of 5 KB Press 35#
Deep Squat Holds
Banded side walks
Banded Hip External Rotations
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 reps 35#

A.
Every minute, on the minute, for 15 minutes:
Minute 1 – Goblet Squat x 10 reps 53#
Minute 2 – Strict Supinated-Grip Pull-Ups x 6 reps
Minute 3 – Reverse Snow Angels x 10 reps 3# DBs

B.
Five rounds for time of:
Air-Dyne 0.5 mile
15 kettlebell swings 53#
12:11

6 Moves to Unlock Tight Hips (T-Nation Youtube Video) WFS
2 sets of 20 Banded Hip External Rotations

Re: The Shed 'O Pain
 

3 problems
10 push-ups
2 TGUs each arm 35, 44, 53, 62, 62#
10 second 2-finger hang -20, -20, -10, -10, 0#
10 pronators
5 rounds

Complete the following 5 times, begin each round on the 5 min mark.

:5 sec on/ :5 sec off for 10 back to back rounds (Sloper Rung) 0#
Immediately followed by 30 second pull up bar hang.

Banded shoulder exercises
Banded Forearm Stretch

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 35#
3 rounds

A.
One-legged Deadlift x 5 reps 53, 53, 62, 62, 62#
45 seconds rest
Inverted Rows x 8 reps
45 seconds rest
Ring Dips x 5 reps 0. 5, 10, 15, 20#
45 seconds rest

B.
10 min EMOM
Kettlebell Cyclone 35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat

Re: The Shed 'O Pain
 

2 problems
10 push-ups
10 second 2-finger hang -20, -20, -10, -10, 0#
10 pronators each arm
5 rounds

2 problems
20 Flexbar wrist extensions
20 band pull aparts
5 rounds

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 reps 35#

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Dumbbell Shoulder Press x 8 reps 25, 30, 30#
Station 2 – Strict Pull-Ups x 8 reps (rotated grips-neutral, pronated, supinated)
Station 3 – Farmer’s Carry x 100 Meters 2-44# KBs

B.
Three rounds for time of:
50 Double Unders
30 Kettlebell Swings 44#
6:50

1 strict muscle up
20 banded external hip rotations
Forearm stretch
5 rounds

Re: The Shed 'O Pain
 

2 problems
10 push-ups
10 second 2-finger hang -20, -20, -10, -10, 0#
10 pronators each arm
5 rounds

1 problem
10 band pull aparts
5 rounds

Re: The Shed 'O Pain
 

Yesterday
Climbed at Hinckley with Jeff, Rick, and other friends. 20 total laps. Fun day with good conditions.


Today
Agile 8

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

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Posted Single-Leg Deadlifts x 8 reps (Left Leg) 2 35# KBs
Station 2 – Posted Single-Leg Deadlifts x 8 reps (Right Leg) 2 35# KBs
Station 3 – Sandbag Glute Bridges x 20 reps 50#
Station 4 – Reverse Snow Angels x 15 reps 2.5#

B.
Three rounds for time of:
0.5 mile Air-Dyne
20 Cossack Squats (a nice stretch)
25 Push-ups
11:42

VooDoo floss for elbows.

Re: The Shed 'O Pain
 

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#

2 TGUs (one each arm) 35, 44, 53, 62, 70#
20 kettlebell Swings 53#
Didn't time myself but moved at a good pace.

Mowed the yard.:)