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 1 EMOM
1. Open crimp on "slopey crimper": 5 sets of 3-6-9-12 -5#
2. Small 2 finger (RPTC): 5 sets of 3-6-9-12 -15#
3. Variable Depth Edge Rail: 5 sets of 3-6-9-12 +20#

Mobility exercises

Re: The Shed 'O Pain
 

Conferences today at school. Had a couple of hours for a break so I hit the field house.

10 goblet squats 40, 50, 60 pounds
6 strict pull ups
10 thoracic bridges
3 rounds

5 sets of:
Deadlift x 5 reps 185#
45 seconds
Hammer strength row 200#
45 seconds
Dumbbell bench press x 5 reps
45 seconds
Goblet squat x 5 reps 70#
45 seconds

1.5 mile walk around the campus.

Re: The Shed 'O Pain
 

2 problems
push ups 10-12-14-16-18 (70 total)
10 second 2-finger hang -20, -15, -10, -5, 0#
10 pronators each arm
5 rounds

5 additional problems
w/10 second hang on full crimp -35#

Felt pretty strong.

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#

Turkish Get Ups
3 @ 35#
2 @ 44#
1 @ 53#
1 @ 62#
1 @ 70#

15 Kettlebell swings 53#
5 Goblet squats 53#
3 Kettlebell presses 35# KBs
10 rounds
18:45

1 strict ring muscle up (last one with 8# med ball)
20 Flexbar Wrist Extensions
Hip Stretches
5 rounds

2 strict bar muscle ups

Re: The Shed 'O Pain
 

Sunday
Bouldered at Rock Mill with Jeff.

Monday
2 mile walk. I did a few strides.

Today
Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated 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.
Three sets of:
Turkish Get-Ups x 6 reps (3 each arm) 44, 53, 62#
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm 20#
Rest 45 seconds
Bulgarian Goat Bag Swings x 10 reps 53, 62, 70#
Rest 45 seconds
Prone Plank Hold x 60 seconds
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 8 minutes of:
5 Ring Dips
10 Push-Ups
15 Kettlebell Swings 53#
4 rounds

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. Sloper on RPTC: 5 sets of 3-6-9-12 20#
2. Small 2 finger (RPTC): 5 sets of 3-6-9-12 -15#
3. Full Crimp on RPF 5 sets of 3-6-9-12 -35#

Worked in KB Press Ladder 35# KBs 2-3-5-2-3-5-2-3
Hip Mobility Drills

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#
10 pronators

A.
Five sets of:
Deadlift x 5 reps 155, 165, 175, 185, 195#
Rest 60 seconds
Double-Unders x 25 reps
Rest 60 seconds
Campus Board Sloper x 2 laps
Rest 60 seconds

B.
15 minutes of:
10 Push-ups
20 Air Squats
0.25 mile Air-Dyne
6 rounds + 30 reps

1 strict ring muscle up
hip mobility exercises
20 Flexbar Wrist Extensions
5 rounds

Re: The Shed 'O Pain
 

Yesterday
Bouldered with Jeff at Rock Mill. I had some good sends.

Today 11/18/18
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#
10 pronators

Simple and Sinister Program-I'm going to finish out the year focusing on this program.
One-handed kettlebell swings
100 kettlebell swings - 10 reps on the minute alternating hands for 10 minutes. 100 total. 35# Felt pretty easy. I will slowly up the weight.
10 Turkish get ups - 5 on each side 53#
All done in 15:35
My goal is to do a Turkish get up with 88# on my birthday. (12/31)

Hip mobility
VooDoo floss on forearms and elbows

Re: The Shed 'O Pain
 

Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated 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

Simple and Sinister Program
One-handed kettlebell swings
100 kettlebell swings - 10 reps on the minute alternating hands for 10 minutes. 100 total. 44#
10 Turkish get ups - 2 w/35#, 2 w/44#, 2 w/53#, 2 w/62#, 2 w/70#,
All done in 16:45

1 strict ring muscle up
10 pronators each arm
90/90 hip stretch
deep squat hold
5 rounds

Re: The Shed 'O Pain
 

11/21/18
Bouldered at Rock Mill with Jeff.

11/22/18
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#

Simple and Sinister Program
Teo-handed kettlebell swings
100 kettlebell swings - 10 reps on the minute 10 minutes. 100 total. 53#
10 Turkish get ups - 53#
All done in 15:55

Hip mobility exercises

Happy Thanksgiving everyone!