|
Re: The Shed 'O Pain
Warm Up:
6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53# 6 strict pull ups (0, 15, 30#) 3 Arm Bars each arm 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -10 face pulls 35# 3 rounds 2-3-5-2-3-5-2-3 Double KB Deadlift 88# Ring Dips 1 TGU each side 35, 44, 53, 62, 71, 62, 53, 44# Air-Dyne 6 x (60s on 60s off) 12 minutes Load Indicator: 5.5 Extra Credit 1 strict ring muscle up 20 wrist extension w/Flexbar 5 Somersaults (forward rolls) 1 strict ring muscle up 20 wrist extension w/Flexbar 5 Right shoulder rolls 1 strict ring muscle up 20 wrist extension w/Flexbar 5 Left shoulder rolls 1 strict ring muscle up 20 wrist extension w/Flexbar 3 Cartwheels facing one direction 1 strict ring muscle up 20 wrist extension w/Flexbar 3 Cartwheels facing the other Worked out with my daughter tonight. She's home from college for a month.:) |
Re: The Shed 'O Pain
2 problems
10 push-ups w/red band around back 2-finger hang 5, 5, 5, 5, 5 seconds 10 pronators 5 rounds Hangboard Ladder Training (-Rock Prodigy Forge) Week 3, Workout 2 EMOM 1. Open crimp on "slopey crimper" 5 sets of 3-6-9 +0# 2. 2 finger: 5 sets of 3-6-9 (large 2-finger) +2.5# 3. Full Crimp w/thumb support:5 sets -17.5 Worked in: Kneeling KB Press 35# 2-3-5-2-3-5-2-3 (44# on last 2 sets) (25 total) Deep Knee Bend to Kneeling to Standing Deep squat holds Bird Dogs A few side planks |
Re: The Shed 'O Pain
Warm Up:
6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53# 6 strict pull ups (0, 15, 30#) 3 Arm Bars each arm 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -10 face pulls 35# 3 rounds 5 sets of: Romanian Deadlift x 10 reps 88# KB 30 seconds rest KB Floor Press x 10 reps 35, 44, 44, 53, 53# KBs 30 seconds rest Supine Ring Rows x 6 reps 30 seconds rest Air-Dyne 7 x (60s on 60s off) 12 minutes Load Indicator: 5.5 10 strict ring muscle ups Signed up for the free 10 day subscription to MWOD. Completed Day 1: Hip Hinge Archetype pt I I will see if this will be useful to me before I spend money on it. |
Re: The Shed 'O Pain
Yesterday:
Bouldered at Rock Mill with Jeff, Brad, and Kent. Busy! Today: Warm Up: 6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53# 6 strict pull ups (0, 15, 30#) 10 Thoracic Bridges Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -10 face pulls 35# 3 rounds 2-3-5-2-3-5-2-3 Landmine Deadlifts 115#, 125#, 135# + 45# bar Ring Dips Ab Wheel Roll Outs 1 TGU each side 35, 44, 53, 62, 71, 62, 53, 44# Air-Dyne 8 x (60s on 60s off) 16 minutes Load Indicator: 5.5 Extra Credit 1 strict ring muscle up 20 wrist extension w/Flexbar 5 Somersaults (forward rolls) 1 strict ring muscle up 20 wrist extension w/Flexbar 5 Right shoulder rolls 1 strict ring muscle up 20 wrist extension w/Flexbar 5 Left shoulder rolls 1 strict ring muscle up 20 wrist extension w/Flexbar 3 Cartwheels facing one direction 1 strict ring muscle up 20 wrist extension w/Flexbar 3 Cartwheels facing the other I also did a little foam rolling on abductors. Happy Holidays! |
Re: The Shed 'O Pain
Yesterday
I needed a little exercise after eating a lot of cheesy potatoes yesterday. 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. You must cover 3.2km (2mi). If you don't make 3.2km you've failed the test. No running. Walking only. No holding the rails of the treadmill. Today Warm Up: 6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53# 6 strict pull ups (0, 15, 30#) 10 Thoracic Bridges Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -10 face pulls 35# 3 rounds 5 sets of: Kettlebell Swings x 20 reps 35, 44, 53, 61, 61# 30 seconds rest One-Armed Kettlebell Floor Press x 5 reps 35, 44, 53, 61, 61# 30 seconds rest 15’ rope ascent x 2 30 seconds rest Air-Dyne 9 x (60s on 60s off) 18 minutes Load Indicator: 5.5 Extra Credit 1 strict ring muscle up (did last rep w/8#) kneeling hero pose 10 pronators each arm 5 rounds Finished up with one attempt at a strict bar muscle up. Attempt successful. |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill. Sent a blue I tried on Saturday. Very close to an orange. Maybe Sunday. Also took a 2 mile walk outside in the elements. Peaceful. Today Warm Up: 6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53# 6 strict pull ups (0, 15, 30#) 10 Thoracic Bridges Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -10 face pulls 35# 3 rounds 2-3-5-2-3-5-2-3 Hex-bar Deadlift 145# Ring Dips Ab Wheel Roll Outs TGUs x 1 each side 35, 44, 53, 62, 71, 62, 53, 44# Air-Dyne 10 x (60s on 60s off) 20 minutes Load Indicator: 5.5 Difficult! |
Re: The Shed 'O Pain
Yesterday
Bouldered with Jeff in the Shed. Sent all problems and worked in 50 push ups and 50 pronators. Today Jeff joined me for a workout before he went home. Warm Up: 6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53# 6 strict pull ups (0, 15, 30#) 10 Thoracic Bridges Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -10 face pulls 35# 3 rounds 2-3-5-2-3-5-2-3 Hex-bar Deadlift 145# Kettlebell One-armed press 35# Pull ups B. For time: 20 Wall Ball Shots 20 Kettlebell Swings 44# 15 Wall Ball Shots 15 Kettlebell Swings 10 Wall Ball Shots 10 Kettlebell Swings 5 Wall Ball Shots 5 Kettlebell Swings 6:58 Extra Credit 1 strict ring muscle up 20 wrist extension w/Flexbar 5 Somersaults (forward rolls) 1 strict ring muscle up 20 wrist extension w/Flexbar 5 Right shoulder rolls 1 strict ring muscle up 20 wrist extension w/Flexbar 5 Left shoulder rolls 1 strict ring muscle up 20 wrist extension w/Flexbar 3 Cartwheels facing one direction 1 strict ring muscle up 20 wrist extension w/Flexbar 3 Cartwheels facing the other |
Re: The Shed 'O Pain
Yesterday-Bouldered at Rock Mill with Jeff. Finally sent the orange I have been working on.
Warm Up: 6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53# 6 strict pull ups (0, 15, 30#) 10 Thoracic Bridges Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -10 face pulls 35# 3 rounds A. Every 90 seconds, for 18 minutes (4 sets of each): Station 1 – Hexbar RDL x 6 reps 145, 145, 145, 165# Station 2 – Single-Leg Box Step-Up x 6 reps each leg w/20# vest Station 3 – Supine Ring Rows x 8 reps B. Against a 3-minute running clock, climb as high as possible through the following ladder: 1 Thruster 1 Burpee 2 Thrusters 2 Burpees 3 Thrusters 3 Burpees 4 Thrusters 4 Burpees 5 Thrusters 5 Burpees… …continuing to climb the ladder until 3 minutes is up. Rest 3 minutes between sets, and complete a total of three sets. 35# KBs 1. 23 reps 2. 25 reps 3. 30 reps 1 strict ring muscle up 20 flexbar wrist extensions deep squat hold reclining hero pose 5 rounds Happy New Year! |
Re: The Shed 'O Pain
2 problems
10 push-ups 2-finger hang 5, 10, 10, 10, 10 seconds 10 pronators 5 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 +0# 2. 2 finger: 3 sets of 3-6-9-12 (large 2-finger) +2.5# 3. Full Crimp w/thumb support:3 sets of 3-6-9-12 -17.5# Worked in: Ring dips 2-3-5-2-3-5-2-3 (25 total) Deep squat holds Deep Knee Bend to Kneeling Hero Pose |
Re: The Shed 'O Pain
I think the Crossfit Discussion Board was down for about a week.
Workouts from 1/3/18 -1/9/18 January 3, 2018 Warm Up: 6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53# 6 strict pull ups (0, 15, 30#) 3 Arm Bars each arm 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -10 face pulls 35# 3 rounds 2-3-5-2-3-5-2-3 Hexbar Deadlfts 165# One Arm KB Press Started with 35# through 2-3-5, finished with 44# Ab Wheel Rollouts TGUs x 1 each arm 35, 44, 53, 62, 71, 62, 53, 44# AirDyne 5(60s work + 60s rest) Load Indicator - 6.0 5 strict ring muscle ups + deep squat holds January 4, 2018 2 problems push-ups 5, 10, 15, 20, 25 reps 2-finger hang 5, 10, 10, 10, 10 seconds 10 pronators 5 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 +0# 2. 2 finger: 3 sets of 3-6-9-12 (large 2-finger) +2.5# 3. Full Crimp w/thumb support:3 sets of 3-6-9-12 -17.5# Worked in: Deep squat holds Deep Knee Bend to Kneeling January 7, 2018 Yesterday Bouldered at Rock Mill with Jeff and Brad. Sent some good problems. Fun. Today Warm Up: 6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53# 6 strict pull ups (0, 15, 30#) 10 thoracic bridges Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -10 face pulls 35# 3 rounds A. Three sets of: Double KB Front Squat x 8 reps 35# KBs Rest 45 seconds Supine Stability Ball Leg Curls x 12 reps Rest 45 seconds L-Sit on parallettes x 45 seconds (accumulate the time if you can’t do this in one effort) Rest 45 seconds B. Three rounds for time of: 0.5 mile Air-dyne 25 push ups 25 Kettlebell Swings 44# 12:52 Extra Credit 1 strict ring muscle up 5 rolls 10 pronators each arm 5 rounds January 8, 2018 2 problems 10 push-ups 2-finger hold 5, 10, 10, 10, 10 seconds 10 pronators 20 flexbar wrist extensions 5 rounds 7 additional problems Worked in a dip ladder 2-3-5-2-3-5-2-3 Sent all established problems and set and sent a new problem on vertical wall. January 9, 2018 Warm Up: 6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53# 6 strict pull ups (0, 15, 30#) 10 Thoracic Bridges Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -10 face pulls 35# 3 rounds 2-3-5-2-3-5-2-3 Hexbar Deadlfts 165# One-armed Kettlebell Floor Press 35, 53, 62# Ab Wheel Rollouts TGUs x 1 each arm 35, 44, 53, 62, 71, 62, 53, 44# AirDyne 6(60s work + 60s rest) Load Indicator - 6.0 |
Re: The Shed 'O Pain
2 problems
10 push-ups 2-finger hang 5, 10, 10, 10, 10 seconds 10 pronators 20 Flexbar wrist extensions 5 rounds A few additional problems. Taking it easy. Elbow is flaring up. |
Re: The Shed 'O Pain
Warm Up:
6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53# 6 strict pull ups (0, 15, 30#) 10 Thoracic Bridges Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -10 face pulls 35# 3 rounds A. Three sets of: Bulgarian Split Squats x 8 reps each leg 25# Goblet Hold Rest 45 seconds Supine Ring Rows x 8 reps Rest 45 seconds Ring Dips x 2-3-5 ladder Rest 45 seconds B. Kettlebell Cyclone 2 35# KBs Double swing Double clean Double snatch See-saw press Front squat 10 minute EMOM 1 strict ring muscle up 10 pronators each arm 15 second handstand hold against wall 5 rounds |
Re: The Shed 'O Pain
Warm Up:
6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53# 6 strict pull ups (0, 10, 20#) 10 Thoracic Bridges Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -10 face pulls 35# 3 rounds 20 KBS 2 TGUs (1 each arm) 5 rounds 12:00 @ 53# |
Re: The Shed 'O Pain
Yesterday
Bouldered with Jeff at Rock Mill. Today Warm Up: 6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53# 6 strict pull ups (0, 10, 20#) 10 Thoracic Bridges Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -10 face pulls 35# 3 rounds A. 2-3-5-2-3-5-2-3 Hexbar Deadlift 165# One-Arm Inverted Rows Ring Dips Ab Wheel B. All lifts are done right-handed without setting the bell down between moves. 1. 3 Swings 2. 3 Snatches 3. 3 Cleans and Presses 4. 3 Front Squats 5. 1 Reverse Get-up 6. Now switch hands and repeat the sequence on the left. 5 rounds. I did this with a 35# kettlebell on the 90 seconds. 14:15 Rice Bucket Forearm workout for sore elbow. 11 minutes |
Re: The Shed 'O Pain
2 problems
push ups 10, 12, 14, 16, 18 10 pronators 20 Flexbar wrist extensions 5 rounds Maxipull hangboard routine Sloper Campus Rung 5 minutes of 30 seconds on + 30 seconds rest 5 minutes rest 5 minutes of 30 seconds on + 30 seconds rest 5 minutes rest 5 minutes of 30 seconds on + 30 seconds rest Worked in 2-3-5-2-3-5-2-3 ladder of KB Press 35# during rests Rice bucket workout 11 minutes |
Re: The Shed 'O Pain
Warm Up:
6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53# 6 strict pull ups (0, 10, 20#) 10 Thoracic Bridges Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -10 face pulls 35# 3 rounds A. Five sets of: Hex Bar deadlift x 3 reps 165, 175, 185, 195, 205# Rest 45 seconds Supine ring row x 8 reps rest 45 seconds L-Sit w/parallettes 30 sec accumulated time rest 45 seconds B. Kettlebell Cyclone 2-35# KBs Double swing Double clean Double snatch See-saw press Front squat 10 minute EMOM odd minutes 1 round even minutes 2 rounds 15 rounds altogether Extra Credit 1 strict ring muscle up 20 Flexbar wrist extensions deep squat hold |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Jeff and Brad. Today Warm Up: 7 Goblet Squats/7 Bulgarian Goat Bag Swings 35, 44, 53# 7 strict pull ups 10 Thoracic Bridges Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -10 face pulls 35# 3 rounds A. 2-3-5-2-3-5-2-3 Hexbar Deadlift 185# KB Floor Press 2-3-5 53, 2-3-4 62, 2-3 70# Ab Wheel 1 TGU each arm 35, 44, 53, 62, 70, 62, 53, 44# B. All lifts are done right-handed without setting the bell down between moves. 1. 5 Swings 2. 5 Snatches 3. 5 Cleans and Presses 4. 5 Front Squats 5. 1 Reverse Get-up 6. Now switch hands and repeat the sequence on the left. Try for 5 rounds. 35# KB on the 2 minutes. 19:08 1 strict ring muscle up 10 pronators each arm deep squat hold 5 rounds Rice Bucket Routine 11 minutes. |
Re: The Shed 'O Pain
3 problems
push ups x 5, 10, 15, 20 10 pronators 10 second 2 finger hang 5 rounds Maxipull hangboard routine Sloper Campus Rung 5 minutes of 31 seconds on + 29 seconds rest 5 minutes rest 5 minutes of 31 seconds on + 29 seconds rest 5 minutes rest 5 minutes of 31 seconds on + 290 seconds rest Worked in 2-3-5-2-3-5-2-3 ladder of ring dips during rests Rice bucket workout 11 minutes |
Re: The Shed 'O Pain
Warm Up:
7 Goblet Squats/7 Bulgarian Goat Bag Swings 35, 44, 53# 7 strict pull ups 10 Thoracic Bridges Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -10 face pulls 35# 3 rounds A. Four sets of: Front KB Squat x 6 reps 35# KBs Rest 45 seconds Double KB Press x 5 reps 35# KBs Rest 45 seconds Bar Pull Over x 3 reps Rest 45 seconds B. Four rounds of: 25 double unders 10 Wall Ball Shots 20 kettlebell swings 44# 9:43 1 strict ring muscle up 20 Flexbar Wrist Extensions deep squat hold 5 rounds |
Re: The Shed 'O Pain
3 problems
push ups x 10, 15, 20, 15, 10 10 pronators 5-10 second 2 finger hang 5 rounds Maxipull hangboard routine Sloper Campus Rung 5 minutes of 31 seconds on + 29 seconds rest 5 minutes rest 5 minutes of 31 seconds on + 29 seconds rest 5 minutes rest 5 minutes of 31 seconds on + 29 seconds rest Worked in 2-3-5-2-3-5-2-3 ladder of ring dips during rests Rice bucket workout 11 minutes |
Re: The Shed 'O Pain
Warm Up:
7 Goblet Squats/7 Bulgarian Goat Bag Swings 35, 44, 53# Strict neutral grip pull ups 6, 8, 10 10 Thoracic Bridges Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -10 face pulls 35# 3 rounds A. 2-3-5-2-3-5-2-3 Hexbar Deadlift 185# KB Floor Press 2-3-5 53, 2-3-4 62, 2-3 70# Ab Wheel Air-Dyne 6 x (60s on 60s off) 12 minutes Load Indicator: 6.0 Heart rate peaked at 151 BPM. 1 strict muscle up banded wrist stretches |
Re: The Shed 'O Pain
Yesterday
Bouldered with Jeff at Rock Mill. Fun. 3 new oranges. Today Warm Up: 7 Goblet Squats/7 Bulgarian Goat Bag Swings 35, 44, 53# Strict pull ups 0, 10, 20# 10 Thoracic Bridges Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -10 face pulls 35# 3 rounds A. Three sets of: Romanian Deadlift w/hexbar x 8 reps 185# Rest 60 seconds Single-Leg Hip Bridge x 10 reps each side Rest 60 seconds Single-Arm KB Row x 10 reps 53# Rest 60 seconds B. Every 90 seconds, for 15 minutes (10 sets): 12 Russian Kettlebell Swings 53# 12 Push-Ups C. Two sets of: Supine Ring Rows x 10 reps Rest 60 seconds Hollow Hold or Rock x 60 seconds (hands under butt) Rest 60 seconds Extra Credit 1 strict ring muscle 0, 0, 8, 8 , 10# added 20 Flexbar Wrist Extensions Couch Stretch 5 rounds Banded forearm stretch to finish up. Nice day here in Ohio. I plan to take a walk this afternoon. |
Re: The Shed 'O Pain
2 problems
push ups x 10 10 pronators 10 second 2 finger hang 5 rounds Maxipull hangboard routine Sloper Campus Rung 5 minutes of 31 seconds on + 29 seconds rest 5 minutes rest 5 minutes of 31 seconds on + 29 seconds rest 5 minutes rest 5 minutes of 31 seconds on + 29 seconds rest Worked in 2-3-5-2-3-5-2-3 ladder of ring dips during rests Rice bucket workout 11 minutes |
Re: The Shed 'O Pain
Warm Up:
7 Goblet Squats/7 Bulgarian Goat Bag Swings 35, 44, 53# Strict neutral grip pull ups 0, 10, 20# 10 Thoracic Bridges Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -10 face pulls 35# 3 rounds 2-3-5-2-3-5-2-3 Hexbar Deadlift 185# Floor Press 53-2-3-5, 62-2-3-5, 70#-2-3 Ab Wheel TGU 1 rep each arm 35, 44, 53, 62, 70, 62, 53, 44# Kettlebell Cyclone 44# KBs Double swing Double clean Double snatch See-saw press Front squat 10 minute EMOM Felt heavy. 1 strict ring muscle up 20 Flexbar wrist extensions banded forearm stretch reclining hero pose 5 rounds |
Re: The Shed 'O Pain
2 problems
push ups 10, 15, 20, 15, 10 10 pronators 10 second 2 finger hang 5 rounds Maxipull hangboard routine Sloper Campus Rung 5 minutes of 32 seconds on + 28 seconds rest 5 minutes rest 5 minutes of 32 seconds on + 28 seconds rest 5 minutes rest 5 minutes of 32 seconds on + 28 seconds rest Worked in 2-3-5-2-3-5-2-3 ladder of ring dips during rests Banded Forearm Stretch Deep Squat Hold |
Re: The Shed 'O Pain
Warm Up:
7 Goblet Squats/7 Bulgarian Goat Bag Swings 35, 44, 53# Strict pull ups 0, 10, 20# 10 Thoracic Bridges Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -10 face pulls 35# 3 rounds A. Every minute, on the minute, for 20 minutes (4 sets of each): Minute 1 – Hexbar Deadlift x 6 reps 185# Minute 2 – KB Press x 6 reps 35# KBs Minute 3 – Air Squats x 15 reps Minute 4 – Kettlebell Swings x 15 reps 53# Minute 5 – Strict Ring Muscle Up x 2 reps B. Air-Dyne 7 x (60s on 60s off) 14 minutes Load Indicator: 6.0 20 Flexbar Wrist Extension while in deep squat hold Banded forearm stretch Negative part of a HSPU 5 rounds |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill. 2 blue + 2 orange Today Warm Up: 7 Goblet Squats/7 Bulgarian Goat Bag Swings 35, 44, 53# 6 Strict pull ups 0, 10, 20# 3 Arm Bars 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -10 face pulls 35# 3 rounds 2-3-5-2-3-5-2-3 Single-Arm Single-Leg Romanian Deadlift 2-3-5 53#, 2-3-5 62#, 2-3 70# One-armed KB Bench Press 2-3-5 35#, 2-3-5 44#, 2-3 53# Strict Pull ups w/10 pounds Every minute, on the minute, for 15 minutes (3 sets of each): Minute 1 – Supine Ring Rows x 10 Minute 2 – Side Plank (Left) x 40 seconds Minute 3 – Side Plank (Right) x 40 seconds Minute 4 – Reverse Snow Angels x 15 reps Minute 5 – AB Wheel Roll Outs x 10 reps 20 Flexbar wrist extensions Banded Forearm Stretch 3 rounds I think I'm fighting a bit of a cold. |
Re: The Shed 'O Pain
2 problems
10 push ups 2-finger hang 5,5,5,10,10 seconds 10 pronators each arm Hangboard Ladder Training (-Rock Prodigy Forge) Week 1, Workout 1 EMOM 1. Open crimp on "slopey crimper" 3 sets of 3-6-9 +0# 2. 2 finger: 3 sets of 3-6-9 (large 2-finger) +5# 3. Full Crimp w/thumb support:3 sets -20# Worked in ring dips, 2-3-5-2-3-5-2-3 |
Re: The Shed 'O Pain
Warm Up:
7 Goblet Squats/7 Bulgarian Goat Bag Swings 35, 44, 53# 6 Strict pull ups 0, 10, 20# 3 Arm Bars 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -10 face pulls 35# 3 rounds A. Every 90 seconds (3 sets of each): Station 1 – Hex-bar Deadlift x 8 reps 185# Station 2 – Reverse Snow Angels x 20 reps Station 3 – Banded Glute Bridges x 30 reps B. For time: 40 Russian Kettlebell Swings 53# 50 Double Unders 30 Russian Kettlebell Swings 40 Double Unders 20 Russian Kettlebell Swings 30 Double Unders 7:47 1 strict muscle up 20 Flexbar Wrist Extension while sitting in deep squat Banded Forearm stretch 5 rounds |
Re: The Shed 'O Pain
3 TGUs each arm 35#
20 KBS 35# 2 TGUs each arm 44# 15 KBS 44# 1 TGU each arm 53# 10 KBS 53# 1 TGU each arm 62# 10 KBS 62# 1 TGU each arm 70# 10 KBS 70# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -10 face pulls 35# 5 rounds (Each round between each set of TGUs and Swings. 10 Minute EMOM 2 cleans 1 press 3 front squats 2 35# KBs |
Re: The Shed 'O Pain
2 problems
Push ups 10, 15, 20, 15, 10 2-finger hang 5,7,8,9,10 seconds 10 pronators each arm Hangboard Ladder Training (-Rock Prodigy Forge) Week 1, Workout 1 EMOM 1. Open crimp on "slopey crimper" 3 sets of 3-6-9 +0# 2. 2 finger: 3 sets of 3-6-9 (large 2-finger) +5# 3. Full Crimp w/thumb support:3 sets -20# Worked in ring dips, (2-3-5) 0#-(2-3-5) +5#-(2-3)+10# |
Re: The Shed 'O Pain
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups 10 Thoracic Bridges Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -10 face pulls 35# 3 rounds A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Death March x 12, 14, 16 reps Station 2 – Turkish Get-Ups x 4 reps (2 each side) 53# Station 3 – Side Plank x 30 seconds each side B. Three rounds for time of: 50 Double Unders 6 Strict Pull-Ups 12 Kettlebell Snatches 44# (6 each arm) 9:50 20 Flexbar Wrist Extensions Banded Forearm stretch 3 rounds |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Jeff and Kent. Fun. Today 7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53# 6 strict pull ups 10 Thoracic Bridges Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -10 face pulls 35# 3 rounds A. 2-3-5-2-3-5-2-3 Hex-bar Deadlift 2-3-5@185, 2-3-5@205, 2-3@225# One-armed KB Floor Press 2-3-5@53, 2-3-5@62, 2-3@70# Ab Wheel Roll Out B. Kettlebell Cyclone 35# KBs Double swing Double clean Double snatch See-saw press Front squat Every 45 Seconds for 15 rounds 1 strict ring muscle up 0, 0, 0, 8, 8# 20 Flexbar Wrist Extensions Deep Squat Hold 5 rounds |
Re: The Shed 'O Pain
4 problems
Push ups 15, 20, 15 reps 10 second 2-finger hang -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 0# 2. 2 finger: 4 sets of 3-6-9 (large 2-finger) +5# 3. Full Crimp w/thumb support:4 sets -20# Worked in: Ring dips 2-3-5-2-3-5-2-3 (25 total) Deep squat holds Deep Knee Bend to Kneeling |
Re: The Shed 'O Pain
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups 0, 10, 20# 10 Thoracic Bridges Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -10 face pulls 35# 3 rounds Five sets of: Hex-bar Deadlift x 6 reps 195# Rest 60 seconds Kettlebell Swings x 15 reps 35, 44, 53, 62, 70# Rest 60 seconds Turkish Get-Up x 2 reps each arm 35, 44, 53, 62, 70# Rest 60 seconds 1 strict ring muscle up 20 Flexbar Wrist Extensions Banded Forearm Stretch 5 rounds |
Re: The Shed 'O Pain
2 problems
12 push ups 2 finger hang 5-10 seconds 10 pronators each arm 5 rounds Hangboard Ladder Training (-Rock Prodigy Forge) Week 2, Workout 2 EMOM 1. Open crimp on "slopey crimper" 4 sets of 3-6-9 0# 2. 2 finger: 4 sets of 3-6-9 (large 2-finger) +5# 3. Full Crimp w/thumb support:4 sets -20# Worked in: Kettlebell Press 35# 2-3-5 44# 2-3-5-2-3 (25 total) Deep squat holds Deep Knee Bend to Kneeling |
Re: The Shed 'O Pain
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups 0, 10, 20# 10 Thoracic Bridges Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -10 face pulls 35# 3 rounds A. Three sets of: Bulgarian Split Squats x 10 reps each leg 25# DB Rest 30 seconds after each leg Medicine Ball Hamstring Curls x 20 reps Rest 60 Seconds Strict Ring Muscle Ups x 3 reps Rest 60 seconds B. For time: 40 Wall Ball Shots 20 Box Jump-Up and Step Downs 30 Wall Ball Shots 15 Box Jump-Up and Step Downs 20 Wall Ball Shots 10 Box Jump-Up and Step Downs 13:30 |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Jeff. Fun. Close to a fun white problem up front. Maybe next time. Today 7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53# 6 strict pull ups 0, 10, 20# 10 Thoracic Bridges Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -10 face pulls 35# 3 rounds A. Three sets of: Hex-bar Deadlift x 8 reps @ 195# Rest 45 seconds Inverted Rows x 8 reps Rest 45 seconds Ab Wheel Roll Outs x 10 reps Rest 45 seconds Reverse Snow Angels x 15 reps w/2.5# plates Rest 45 seconds B. For time: 40 Double Unders 40 Kettlebell Swings 44# 40 Single Dumbbell Thrusters 40# 40 Kettlebell Swings 44# 40 Double Unders 11:37 5 scapular pull ups 20 Flexbar Wrist Extensions Banded Forearm Stretch 3 rounds |
Re: The Shed 'O Pain
3 problems
Push ups 15, 20, 15 reps 10 second 2-finger hang -20, 0, 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 0# 2. 2 finger: 5 sets of 3-6-9 (large 2-finger) +5# 3. Full Crimp w/thumb support: 5 sets -20# Worked in: Ring dips 2-3-5-2-3-5-2-3 (25 total) Deep squat holds Deep Knee Bend to Kneeling |
Re: The Shed 'O Pain
2 problems
TGUs 3 @ 35#, 3 @ 44#, 2 @ 53#, 2 @ 62#, 1 @ 70# each arm 10 second 2 finger hang 10 pronators each arm Hangboard Ladder Training (-Rock Prodigy Forge) Week 3, Workout 2 EMOM 1. Open crimp on "slopey crimper" 5 sets of 3-6-9 0# 2. 2 finger: 5 sets of 3-6-9 (large 2-finger) +5# 3. Full Crimp w/thumb support: 5 sets -20# Worked in: 10 sets of 10 push ups Deep squat holds Deep Knee Bend to Kneeling Stretching Balancing on a parallette |
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