Re: The Shed 'O Pain
 

2 problems
Kettlebell Press Ladder 2-3-5-2-3-5-2-3 (35s on first 2 and 3 and then 44s for the rest)
10 seconds 2-finger hang (6 sets)
10 pronators each arm
8 rounds

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#
10 pronators
3 rounds

A.
Five sets of:
2 TGUs each arm 35, 44, 53, 62, 70#
45 seconds rest
Ring Rows x 6 reps
45 seconds rest
Ring Dips x 5 reps
45 seconds rest

Echo Bike
For Time:
10 calories :38
20 calories 3:02
30 calories 6:04
20 calories 8:28
10 calories 10:07
Rest 1 minute between efforts.

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff.

Today (2/10/19)
Agile 8

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

E2MOM for 20 Minutes
15 kettlebell swings 53#
5 goblet squats 53#
1 ring muscle up
10 rounds

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
46 calories

A few stretches.

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#
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 pronators
3 rounds

5 sets of:
Goblet Squats x 5 reps 72.5# Dumbbell
45 seconds rest
Push ups x 10 reps w/50# Sandbag on back
45 seconds rest
Supinated Grip Pull-Up x 5 reps 0, 5, 10, 15, 20#
45 seconds rest

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
47 calories

Re: The Shed 'O Pain
 

2 problems
3 Double KB Press 35, 35, 35, 35, 44, 44, 44, 44#
10 second 2-finger hang
10 pronators
8 rounds

Re: The Shed 'O Pain
 

Agile 8

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

A.
Ladder 2-3-5-2-3-5-2-3
Hexbar Deadlift 205#
Ring Dips
Ab Wheel Roll Outs

Echo Bike
For Time:
10 calories 0:39
20 calories 3:06
30 calories 6:30
20 calories 8:50
10 calories 10:27
Rest 1 minute between efforts.

2 TGU’s (1 each arm) 35, 44, 53, 62, 70#
1 Ring Muscle up
20 Flexbar Wrist Extensions
5 rounds

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#
10 pronators
3 rounds

Ladder 2-3-5-2-3-5-2-3
Goblet Squat 72.5#
KB Floor Press 53#, 62#, 70#
Strict Pull Up

Echo Bike
For Time:
10 X 10 Calories with 1 minute rest between efforts
16:03
RPMs between 65-70

Re: The Shed 'O Pain
 

Yesterday 2/17/19
Bouldered at Rock Mill with Jeff and Beth.

Today 2/18/19
Agile 8

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

EMOM 24 minute
Hexbar Deadlift x 3 reps 205#
Double Kettlebell Press x 3 reps 35, 44#
Inverted Row x 3 reps
8 rounds

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
47 calories

1 strict ring muscle up
20 Flexbar Wrist Extensions
Deep Squat Hold

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#
10 pronators
3 rounds

A.
5 sets of:
Double KB Front Squat x 5 reps 35, 44, 44, 44, 44#
45 seconds rest
Double DB Seal Row. 5 reps 40#
45 seconds rest
Push Ups w/50# Sandbag x 10 reps
45 seconds rest

Echo Bike
For Time:
10 calories 0:37
20 calories 3:03
30 calories 6:08
20 calories 8:36
10 calories 10:13
Rest 1 minute between efforts.

Banded Forearm Stretch
Deep Squat Hold
10 Hanging Hip Touches, Alternating Arms
3 rounds

Re: The Shed 'O Pain
 

3 problems
Push ups 15, 20, 15 reps
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 1, Workout 1 EMOM
1. 3 finger hang on RPTC: 3 sets of 3-6-9
2. Small 2 finger (RPTC): 3 sets of 3-6-9 -15#
3. Campus Sloper 3 sets of 3-6-9 +53#

Worked in Ring Dip Ladder 2-3-5-2-3-5-2-3
Deep Squat Holds