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:
One-Legged Romanian Deadlift x 6 each leg 44, 53, 53, 53#
Rest 30 seconds
Single-Arm Bottom’s Up KB Bench Press x 5 reps each arm 35# (harder than I thought)
Rest 30 seconds
Side Plank x 30 seconds each side
Rest 30 seconds

B.
25 double unders
10 push ups
10 rounds
12:16

6 Moves to Unlock Tight Hips (T-Nation Youtube Video) WFS
100 Flexbar Wrist Extensions

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 2, Workout 2 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

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 35#

A.
Four sets of:
Double KB Front Squat x 6 reps 2 35# KBs
Rest 45 seconds
Turkish Get-Ups x 2 reps each arm 35, 44, 53, 62#
Rest 45 seconds
Strict Pull-Ups x 6 reps (various grips)
Rest 45 seconds
B.
Complete rounds of 21, 15 and 9 reps for time of:
Kettlebell Swings 62#
Push-Ups
3:42

1 strict ring muscle up
20 Flexbar wrist extensions
hip stretches
5 rounds

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff. Right shoulder bothered me a bit. Something to keep an eye on.

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#
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.
Five Sets:
Kettlebell Goat Bag Swings x 10 reps 62, 70, 70, 70, 70#
Rest 30-60 seconds
Prone Dumbbell Rear Delt Fly x 15 reps each arm 5#
Rest 30-60 seconds
Ab Wheel Roll Outs x 10 reps
Rest 30-60 seconds

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: 0:15
Short and sweet Air-dyne workout.
Load Indicator: 5.0
Tough at the beginning and easy at the end. Next time I want to try increasing the load indicator each work period. For example: 4, 5, 6, 7, 8, 9, 10

Banded forearm stretch
VooDoo Flossing on Elbows.

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": 5 sets of 3-6-9 -7.5#
2. Small 2 finger (RPTC): 5 sets of 3-6-9 -17.5#
3. Variable Depth Edge Rail: 5 sets of 3-6-9 +17.5#

Worked in:
5 sets of 5 bottom's up kb press 20#
Deep Squat Holds
Hero Pose
banded reverse flys
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#

Four Sets:
Double Kettlebell Front Squats x 6 reps 35# KBs
45 seconds rest
Inverted Rows x 8 reps
45 seconds rest
Single-Arm Kettlebell Floor Press x 6 reps 44, 44, 53, 53#
45 seconds rest

B.
A short little sprint interval workout that keeps the intensity high.
Work: 2:30 4.0
rest : 1:00
Work : 2:00 5.0
rest : 1:00
work: 1:30 6.0
rest : 1:00
work: 1:00 7.0
rest: 1:00
work: 0:45 8.0
rest 1:00
work: 0:30 9.0
rest: 1:00
work: 0:15 10.0
Short and sweet Air-dyne workout.
Now that was hard! I'm still a little nauseated.

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 3, Workout 2 EMOM
1. Open crimp on "slopey crimper": 5 sets of 3-6-9 -7.5#
2. Small 2 finger (RPTC): 5 sets of 3-6-9 -17.5#
3. Variable Depth Edge Rail: 5 sets of 3-6-9 +17.5#

Worked in:
Ladder of kb press 20# 2-3-5-2-3-5-2-3
Deep Squat Holds
Hero Pose
banded reverse flys
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 35#
3 rounds

Four Sets:
One-Legged Romanian Deadlift x 6 reps 53#
45 seconds rest
Strict Ring Muscle Up x 2 reps
45 seconds rest
Side Plank x 30 seconds each side
45 seconds rest

B.
A short little sprint interval workout that keeps the intensity high.
Work: 2:30 4.0
rest : 1:00
Work : 2:00 5.0
rest : 1:00
work: 1:30 6.0
rest : 1:00
work: 1:00 7.0
rest: 1:00
work: 0:45 8.0
rest 1:00
work: 0:30 9.0
rest: 1:00
work: 0:15 10.0
Short and sweet Air-dyne workout.

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff. Pretty good day. Sent a nice technical white problem.

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 reps 35#

1 TGU each side 35, 44, 53, 62, 70#
5 rounds

15 kettlebell swings
5 goblet squats
5 push ups
10 rounds
13:33

SI Joint Exercises:
Standing Knee Flare
Banded Lateral Hip Push
Elevated Hip Drop/Raise
Banded Quadruped Kick
Hip Bridge Band Flare

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": 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:
Ladder of ring dips 1-2-3-4-5-1-2-3-4-1-2-3-1-2-1
Deep Squat Holds
Hero Pose
banded reverse flys
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 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.:)

Re: The Shed 'O Pain
 

3 problems
Push ups x 15 reps
2-finger hang 10 seconds -20, -20, 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 -5#
2. Small 2 finger (RPTC): 3 sets of 3-6-9 -15#
3. Variable Depth Edge Rail: 3 sets of 3-6-9 +20#

Worked in:
Ring Dips 1-2-3-4-5-1-2-3-4-1-2-3-1-2-1 (35 total)
Deep Squat Holds
Hip rotations

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#
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

2-3-5-2-3-5-2-3
Hexbar Deadlift 165, 175, 185#
Ab Wheel
Inverted Row

Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps for time of:
Kettlebell Swings 53#
Goblet Squats 53#
Push-Ups

A few stretches.

Re: The Shed 'O Pain
 

Spent the weekend climbing at the New River Gorge with Ken. It didn't rain but it was super hot and humid. Not great conditions. Nevertheless we did a lot of routes and had a good time.

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 reps 35#

A.
Three sets of:
Goblet Squat x 8 reps 44, 53, 62#
Rest 45 seconds
Single-Arm Kettlebell Row x 8 reps each arm 53#
Rest 45 seconds
Single-Arm Kettlebell Floor Press x 8 reps each arm 44, 53, 53#
Rest 45 seconds
Kettlebell Swings x 15 reps 44, 53, 62#
Rest 45 seconds

B.
1 TGU each arm 35, 44, 53, 62, 70#
25 Double Unders
5 rounds

20 Flexbar Extensions
Hip stretches and exercises
3 rounds

Re: The Shed 'O Pain
 

3 problems
Push ups x 15 reps
2-finger hang 10 seconds -20, -20, 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 -5#
2. Small 2 finger (RPTC): 3 sets of 3-6-9 -15#
3. Variable Depth Edge Rail: 3 sets of 3-6-9 +20#

Worked in:
Double KB Press 35# 2-3-5-2-3-5-2-3
Deep Squat Holds
Hip rotations

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.
5 sets of:
Deadlift x 5 reps 185#
45 seconds
Campus laps x 2
45 seconds
Ring dips x 5 reps
45 seconds

B.
Three rounds for time:
0.5 mile Air-Dyne
21 Kettlebell Swings 53#
50 Double unders
11:33

1 strict ring muscle up
20 Flexbar Wrist Extensions
3 rounds

Re: The Shed 'O Pain
 

Yesterday
bouldered at Rock Mill with friends. Fun.

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 reps 35#

A.
Three sets of:
Turkish Get-Ups x 2 reps each arm 44, 53, 62#
Rest 30 seconds
Goblet Squats x 8 reps 44, 53, 62#
Rest 30 seconds
Kettlebell Swings x 20 reps 44, 53, 62#
Rest 30 seconds
Ab Wheel Roll Outs x 10 reps
Rest 30 seconds

Complete as many rounds and reps as possible in 7 minutes of:
14 Sandbag Thrusters 50#
100 Meter Run
3 rounds + 4 reps

30 second hang
30 second squat hold
30 second Handstand Hold (against wall)
20 Flexbar Wrist Extensions
10 Cuban Rotations 10# bar
3 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 2, Workout 1 EMOM
1. Open crimp on "slopey crimper": 4 sets of 3-6-9 -5#
2. Small 2 finger (RPTC): 4 sets of 3-6-9 -15#
3. Variable Depth Edge Rail: 4 sets of 3-6-9 +20#

Worked in:
Double KB Press 35# 2-3-5-2-3-5-2-3 (44# last 2-3)
Deep Squat Holds
External Rotation work on shoulder

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#

30 minute AMRAP
4 minutes on Air-Dyne 30 seconds work (5.5) + 30 seconds rest
3 Turkish Gets each arm 44#
12 Kettlebell Deadlifts 88#
4 rounds

5 strict ring muscle up + a few stretches.

Very pleasant in the Shed tonight. Just me and a little classic rock.:)

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 2, Workout 2 EMOM
1. Open crimp on "slopey crimper": 4 sets of 3-6-9 -5#
2. Small 2 finger (RPTC): 4 sets of 3-6-9 -15#
3. Variable Depth Edge Rail: 4 sets of 3-6-9 +20#

Worked in:
Deep Squat Holds
External Rotation work on shoulder
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#
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.
3, 1, 2 Kettlebell Complex 35# KBs (44# last round-felt heavy)
10 minute EMOM
3 double kettlebell cleans
1 double kettlebell press
2 double kettlebell front squats

B.
15 minute Air-Dyne Workout
(30 seconds work + 30 seconds rest) X 15 minutes (Load indicator 6.0)

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff. Lots of good sends. Fun.

Today
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.
Three sets of:
Double Kettlebell Front Squats x 8 reps 2 35# KBs
Rest 45 seconds
Supinated-Grip Strict Pull-Ups x 7 reps
Rest 45 seconds
Ab Wheel Roll Outs x 12 reps
Rest 45 seconds
Double-Unders x 50 reps
Rest 45 seconds

B.
Five rounds for time of:
0.25 mile Air-Dyne
10 Push-Ups
20 Kettlebell Swings (20 kg)
12:59

6 Moves to Unlock Tight Hips
Banded Forearm Stretch

Re: The Shed 'O Pain
 

Yesterday 10/22/18
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 3, Workout 1 EMOM
1. Open crimp on "slopey crimper": 5 sets of 3-6-9 -5#
2. Small 2 finger (RPTC): 5 sets of 3-6-9 -15#
3. Variable Depth Edge Rail: 5 sets of 3-6-9 +20#

Worked in:
Dip Ladder 2-3-5-2-3-5-2-3
Deep Squat Holds
External Rotation work on shoulder
Stretches

Today 10/23/18
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#

2-3-5-2-3-5-2-3
Hexbar Deadlift 185#
Kettlebell Floor Press 53# and 62# last five sets
Supinated/Neutral/Pronated Grip Strict Pull up w/20#
1 TGU each side after each triplet of exercises 3 @ 53/ 5 @ 62#
This took awhile


10 Minute EMOM 35# KBs
Kettlebell Cyclone
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

6 additional problems
Sent all established problems. Been awhile.

Re: The Shed 'O Pain
 

Yesterday 10/26/18
Climbed at Vertical Adventures in Columbus with Jeff and Ken. Did some lead climbing, top roping, and a little bouldering. Fun

Today 10/27/18
A.
Four sets of:
Kettlebell Front Squats x 6 reps 2-35# KBs
Rest 10 seconds
Farmer’s Carry x 100 Meters 2-45# KBs
Rest 60 seconds
Double-Unders x 25 reps
Rest 60 seconds
B.
Five Rounds-steady pace
2 TGUs (1 each arm) 53# KB
5 Strict Supinated Pull-Ups
8 Sandbag Thrusters 50#
13:32

1 strict ring muscle up
20 Flexbar Wrist Extensions
90/90 Hip Stretch
5 rounds

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff. Lots of good sends. Fun.

Today 10/29/18
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#

5 sets of:
Barbell Deadlift x 1 rep 225#
30 seconds rest
Double Kettlebell Press x 5 reps 35# KBs
30 seconds rest
Ring Rows x 6 reps
30 seconds rest

Every minute, on the minute for 16 minutes:
Even minutes – 10 Kettlebell Swings 53#
Odd minutes – 8 Box Jumps
(jump up and step down)

3 sets of 10 pronators.

Re: The Shed 'O Pain
 

THE WALK
You start at 0 degrees on a treadmill and go up by 1 degree every minute until you hit 15 degrees. Repeat the minute at 15 degrees and return to 0 degrees minute by minute reversing the process on the way up.
No running. Walking only.
No holding the rails of the treadmill.
32 minutes total

6 Moves to Unlock Tight Hips

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

Worked in:
Dip Ladder 2-3-5-2-3-5-2-3
Ab Wheel Roll Outs 5 x 5 reps
Deep Squat Holds
Balancing on a Paralette
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#
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.
Four sets of:
Turkish Get-Up x 2 reps each arm 35, 44, 53, 62#
Rest 45 seconds
Strict Ring Muscle Ups x 2 reps
Rest 45 seconds
Kettlebell Swing x 15 reps 35, 44, 53, 62#
Rest 45 seconds

B.
Three rounds for time of:
0.5 mile Air-Dyne
15 Hand-Release Push-ups
10 Goblet Squats 44#
11:10

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff. Lots of good sends. Fun.

Today 11/4/18
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.
Three sets of:
Dumbbell Bench Press x 10 reps 40# DBs
Rest 45 seconds
Sumo-Deadlift x 6 reps 155, 165, 175#
Rest 45 seconds
Elbows to High Plank x 10 reps
Rest 45 seconds
Ring Row x 8 reps
Rest 45 seconds

B.
Complete four sets each of:
Air-Dyne 0.5 mile
Kettlebell Swings x 30 reps 44#
12:38

10 Banded Hip Flexion
20 Flexbar Wrist Extensions
Banded Forearm Stretch
3 rounds

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

2-3-5-2-3-5-2-3
Double KB Front Squat 35# KBs
Double KB Press 35# KBs
1 Turkish Get Up each side 44, 53, 62#

5 rounds for time:
5 Strict Supinated Pull Ups
10 Push ups
15 Air Squats
25 Double Unders
11:59