Re: The Shed 'O Pain
 

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bar x 3 each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

5 sets of:
Hexbar Deadlift x 1 rep 255#
60 seconds rest
Kettlebell Floor Press x 5 reps 53#
60 seconds rest
Ab Wheel Roll Out x 10 reps
60 seconds rest

B.
Three rounds for time of:
0.5 mile Air-Dyne
20 Russian Kettlebell Swings 53#
10 see-saw KB presses 35# KBs (5 each arm)
9:35

1 strict muscle up
20 Flexbar Wrist Extensions
Banded Forearm Stretch
5 rounds

Re: The Shed 'O Pain
 

2 problems
10 push ups
1 Hexbar Deadlift @ 225#
10 second 2-finger hang -20, -20, -10, -10, 0#
10 pronators each arm
5 rounds

The Workout:
Hold 1: 10-second hang, 5-second rest
Repeat the hang/rest cycle 5 times in a row, totaling 50 seconds on and 25 off, then rest 2.5 minutes
Hold 1 (same hold again, same grip style): 10-second hang, 5-second rest
Repeat the hang/rest cycle 5 times, then rest 3 minutes
Hold 2: 10-second hang, 5-second rest
Repeat the hang/rest cycle 5 times, then rest 3 minutes
Hold 2 (same hold again, same grip style): 10-second hang, 5-second rest
Repeat the hang/rest cycle 5 times, then rest 3 minutes
**Continue with holds 3, 4, and 5, doing each twice for a total of 10 sets.

Holds
1. Sloper (Rock Prodigy Forge) -20#, -15 next time
2. 3-finger (Rock Prodigy Forge) -20# -15 next time
3. Half crimp (Rock Prodigy Forge, sloper crimper) -30 next time
4. 2-finger Rock Prodigy Training Center L-2 finger -30 next time
5. Pinch (Rock Prodigy Forge) -20#, -20 next time

Worked in ring dip ladder (2-3-5-2-3-5-2-3)
Deep squat stretch

Re: The Shed 'O Pain
 

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 7 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
Three sets of:
Dumbbell Bench Press x 10 reps 40# DBs
Rest 60 seconds
Kettlebell Swings x 20 reps 53#
Rest 60 seconds
Hollow Body Hold x 45 seconds
Rest 60 seconds

B.
For time:
Air-Dyne 1 mile
immediately followed by…
Three rounds of:
15 Push-Ups
10 Box Jump-Overs 20"
immediately followed by…
Run 400 Meters
10:29

1 strict ring muscle up
20 Flexbar Wrist Extensions
1 Hexbar Deadlift 225#
Banded Forearm Stretch
5 rounds

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff, Kenny, and Norm.

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bar x 3 each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Dynamic Reverse Fly on plyoball x 20 rep 2.5# DBs
-Banded Overhead External Rotation x 10 reps each arm
3 rounds

5 sets of:
Hexbar Deadlift x 1 rep 225#
30 seconds rest
Tall Kneeling Single Arm Bottoms-Up Presses 20, 20, 20, 20, 22.5#
30 seconds rest
Sloper Campus Lap x 2 laps
30 seconds rest

2 TGUs each Arm 35, 44, 53, 62, 70#
20 kettlebell swings 53#
5 rounds

Eccentric shoulder flexion with pvc pipe x 10 reps 5, 10, 10#
Flexbar Wrist Extensions x 20 reps
3 rounds

Re: The Shed 'O Pain
 

2 problems
10 push ups
1 Hexbar Deadlift @ 225#
10 second 2-finger hang -20, -20, -10, -10, 0#
10 pronators each arm
5 rounds

The Workout:
Hold 1: 10-second hang, 5-second rest
Repeat the hang/rest cycle 5 times in a row, totaling 50 seconds on and 25 off, then rest 2.5 minutes
Hold 1 (same hold again, same grip style): 10-second hang, 5-second rest
Repeat the hang/rest cycle 5 times, then rest 3 minutes
Hold 2: 10-second hang, 5-second rest
Repeat the hang/rest cycle 5 times, then rest 3 minutes
Hold 2 (same hold again, same grip style): 10-second hang, 5-second rest
Repeat the hang/rest cycle 5 times, then rest 3 minutes
**Continue with holds 3, 4, and 5, doing each twice for a total of 10 sets.

Holds
1. Sloper (Rock Prodigy Forge) -15#, -15 next time
2. 3-finger (Rock Prodigy Forge) -15# -10 next time
3. Half crimp (Rock Prodigy Forge, sloper crimper) -30 next time
4. 2-finger Rock Prodigy Training Center L-2 finger -25 next time
5. Pinch (Rock Prodigy Forge) -20#, -20 next time

Worked in ring KB Presses 35# (2-3-5-2-3-5-2-3)
Deep squat stretch

Re: The Shed 'O Pain
 

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
-Dynamic Reverse Fly on plyoball x 20 rep 2.5# DBs
-Cable Overhead External Rotation x 10 reps each arm 10#
3 rounds

Workout of the Day
A.
Four sets of:
Deadlift x 1 rep 225#
Rest 45 seconds
Single-Arm Kettlebell Floor Press x 8 reps each arm 44, 53, 53, 53#
Rest 45 seconds
Dumbbell Alternating Reverse Lunges x 6 reps each leg 25# DBs
Rest 45 seconds
B.
Three rounds for time of:
0.5 Air-Dyne
20 Russian Kettlebell Swings 53#
25 Push-ups
10:26

1 additional deadlift

1 Strict ring muscle up
Eccentric shoulder flexion with pvc pipe x 10 reps 15#, 15#, 17.5#, 17.5#, 17.5#
Flexbar Wrist Extensions x 20 reps
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

The Workout:
Hold 1: 10-second hang, 5-second rest
Repeat the hang/rest cycle 5 times in a row, totaling 50 seconds on and 25 off, then rest 2.5 minutes
Hold 1 (same hold again, same grip style): 10-second hang, 5-second rest
Repeat the hang/rest cycle 5 times, then rest 3 minutes
Hold 2: 10-second hang, 5-second rest
Repeat the hang/rest cycle 5 times, then rest 3 minutes
Hold 2 (same hold again, same grip style): 10-second hang, 5-second rest
Repeat the hang/rest cycle 5 times, then rest 3 minutes
**Continue with holds 3, 4, and 5, doing each twice for a total of 10 sets.

Holds
1. Sloper (Rock Prodigy Forge) -15#, -15 next time
2. 3-finger (Rock Prodigy Forge) -10# -10 next time
3. Half crimp (Rock Prodigy Forge, sloper crimper) -30 next time
4. 2-finger Rock Prodigy Training Center L-2 finger -25 next time
5. Pinch (Rock Prodigy Forge) -20#, -20 next time

Band Pull Aparts x 20
8 rounds
Deep squat stretch

Re: The Shed 'O Pain
 

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 6 reps 0, 15, 30#
Kettlebell Arm Bar x 3 each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Dynamic Reverse Fly on plyoball x 20 rep 2.5# DBs
-Banded Overhead External Rotation x 10 reps each arm
3 rounds

A.
Three sets of:
Goblet Squat x 10 reps 53, 62, 70#
Rest 45 seconds
Hip Extensions x 10 reps
Rest 45 seconds
Single-Arm Trap 3 Raises x 10 reps each arm 10#
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-Ups
10 Kettlebell Swings 53#
20 Air Squats
6 rounds

1 strict ring muscle up
1 Hexbar Deadlift @ 225#
20 Flexbar Wrist Extensions
5 rounds

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff. Fun.

Today
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
-Dynamic Reverse Fly on plyoball x 20 rep 2.5# DBs
-Cable Overhead External Rotation x 10 reps each arm 10#
3 rounds

5 sets of:
Hexbar Deadlift x 1 rep 270#
30 seconds rest
Kettlebell Floor Press x 6 reps each arm 44, 53, 53, 62, 62#
30 seconds rest
Ab Wheel Roll Outs x 10 reps
30 seconds rest

25 double unders
10 push ups
5 rounds
4:38

20 flexbar wrist extensions
banded forearm stretch
3 rounds

Busy day driving to Athens. Moving Mary out of her rented house and driving back home.

Re: The Shed 'O Pain
 

3 problems
push ups x 15, 20, 15
10 second 2-finger hang -20, -10, 0#
10 pronators each arm
5 rounds

The Workout:
Hold 1: 10-second hang, 5-second rest
Repeat the hang/rest cycle 5 times in a row, totaling 50 seconds on and 25 off, then rest 2.5 minutes
Hold 1 (same hold again, same grip style): 10-second hang, 5-second rest
Repeat the hang/rest cycle 5 times, then rest 3 minutes
Hold 2: 10-second hang, 5-second rest
Repeat the hang/rest cycle 5 times, then rest 3 minutes
Hold 2 (same hold again, same grip style): 10-second hang, 5-second rest
Repeat the hang/rest cycle 5 times, then rest 3 minutes
**Continue with holds 3, 4, and 5, doing each twice for a total of 10 sets.

Holds
1. Sloper (Rock Prodigy Forge) -15#, -20 next time
2. 3-finger (Rock Prodigy Forge) -10# -5 next time
3. Half crimp (Rock Prodigy Forge, sloper crimper) -30 next time
4. 2-finger Rock Prodigy Training Center L-2 finger -20 next time
5. Pinch (Rock Prodigy Forge) -20#, -25 next time

Worked in:
ring dip ladder 2-3-5-2-3-5-2-3
Deep Squat Hold
Balance on a parallette