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 |
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