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Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Jeff. Fun. We even sent a black problem. Today 7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 50# (used my new sandbag) 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. Four sets of: Hexbar Deadlift x 6 reps Rest 45 seconds Single-Arm Kettlebell Strict Press x 6 reps each arm 35# Rest 45 seconds Sandbag Alternating Reverse Lunges x 5 reps each leg 50# Rest 45 seconds B. Five rounds for time of: 12 Push Presses (w/50# Sandbag) 12 Kettlebell Swings (24 kg) 7:25 1 strict ring muscle up 20 Flexbar Wrist Extensions Banded Forearm Stretch 5 rounds |
Re: The Shed 'O Pain
3 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 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) +5# 3. Full Crimp w/thumb support: 3 sets of 3-6-9-12-35# Worked in: Ring dips 2-3-5-10#2-3-5-20#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 0, 25, 30#
Strict Pull ups x 6 reps 0, 10, 20# Kettlebell Arm Bar x 3 each arm 35, 44 Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -10 face pulls 35# 3 rounds 2-3-5-2-3-5-2-3 Ladder Deadlift 88# KB One-arm Kettlebell Floor Press 2-3-5/53#, 2-3-5/62#, 2-3/70# Ab Wheel Roll Outs Air-Dyne 5 x (60s on 60s off) 12 minutes Load Indicator: 5.5 20 Flexbar Wrist Extensions Banded Forearm Stretch 20 Bird dogs Side Plank x 30 seconds each side 3 rounds Back is acting up again. Hopefully it will be alright in a few days. I took it easy today. |
Re: The Shed 'O Pain
3 problems
15 push ups 10 second 2 finger hold -20, -20, -10, -10, 0# 10 pronators each arm 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 ring dips during rests Also did some banded forearm stretches. |
Re: The Shed 'O Pain
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict 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 10 Swings 53# 1+1 Get Up 53# 10 Push Ups X5 10 Swings 53# 1 Tactical Pull Up 35# 10 Push Ups X5 Took my time and kept an eye on my back. Felt pretty good. |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Jeff. Nothing too hard. Fun. Today 7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53# Strict 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 A. Every 90 seconds, for 18 minutes (4 sets): Station 1 – One-legged Romanian Deadlift X 12 reps -2 25# DBs Station 2 – Ab-Wheel Roll-Outs x 10 reps Station 3 – Inverted Ring Rows x 8 reps B. Five rounds for time of: 18 Kettlebell Swings 53# 12 Alternating Reverse Lunges -50# sandbag 0.25 mile Air-Dyne 16:07 1 strict ring muscle up 20 Flexbar Wrist Extensions Deep squat hold 5 rounds |
Re: The Shed 'O Pain
3 problems
15 push ups 10 second 2-finger hang -20, -20, -10, -10, 0# 10 pronators each arm 5 rounds 10 Campus Board Laps on the 90 seconds. 4 on the Metolius rungs and 6 on sloper rungs. Worked in dip ladder. 2-3-5-2-3-5-2-3 |
Re: The Shed 'O Pain
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict 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 swings (R) 53# 5 push ups @top of next minute 5 swings (L) 53# 5 push ups X 30 minutes |
Re: The Shed 'O Pain
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pull ups x 6 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 TGUs X 2 reps 35, 44, 53, 62, 70# 30-60 seconds Campus on Sloper Rungs X 2 laps 30-60 seconds Ring Dips X 5 reps 30-60 seconds 5 rounds Kettlebell Cyclone 35# KBs Double swing Double clean Double snatch See-saw press Front squat 10 minute EMOM 1 strict muscle up 20 Flexbar Wrist Extensions Reclining Hero Pose 5 rounds |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Jeff. Fun. Today 7 Goblet Squat/7 Bulgarian Goat Bag Swings 25, 30, 40# Strict Neutral Grip Pull ups x 7 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# Banded Cat Cow Bench Piriformis Couch with Lateral Bend Side Plank x 15 seconds 3 rounds 1. Hip Thrusts x 12 reps 50# Sandbag 2. Ab Wheel x 10 3. One-armed Floor Press x 10 R 53# 4. One-armed Floor Press x 10 L 53# 5. Alt Reverse Lunges x 10 reps 2-25# DBs 6. Strict Ring Muscle Ups x 2 30 minute EMOM (5 sets each) Air-Dyne (30 seconds on + 30 seconds rest X 20) @ Load Indicator 5.5 (last 2 on 7.0) 3 kipping pull ups (starting to get ready for Murph on Memorial Day) 20 Flexbar Wrist Extensions 5 rounds Banded Forearm Stretch |
Re: The Shed 'O Pain
3 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 1, Workout 1 EMOM 1. Open crimp on "slopey crimper" 3 sets of 3-6-9 -10# 2. 2 finger: 3 sets of 3-6-9-12 (large 2-finger) +0# 3. Variable Depth Edge Rail: 3 sets of 3-6-9 +10# Worked in: One-armed Kettlebell Press 35# 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#
Strict Pull ups x 6 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 One-legged Romanian Deadlift x 5 reps each legs 35, 35, 35, 44, 44# KB 30-60 seconds Ring Dips x 6 reps 30-60 seconds Plank x 45 seconds w/50# sandbag on back (tough!) 30-60 seconds 5 rounds 10 swings + 10 push ups EMOTM for 10 minutes 53# kettlebell 1 strict ring muscle up 20 Flexbar Wrist Extension Deep squat hold 5 rounds |
Re: The Shed 'O Pain
3 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 1, Workout 2 EMOM 1. Open crimp on "slopey crimper" 3 sets of 3-6-9 -10# 2. 2 finger: 3 sets of 3-6-9-12 (large 2-finger) +0# 3. Variable Depth Edge Rail: 3 sets of 3-6-9 +10# Worked in: Deep squat holds Deep Knee Bend to Kneeling Hero Pose Balance on Parallette |
Re: The Shed 'O Pain
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pull ups x 6 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 TGUs x 2 reps 35, 44, 53, 62, 70# 30-60 seconds rest One-Armed Kettlebell Presses x 5 reps 35# 30-60 seconds rest Ab Wheel x 10 reps 30-60 seconds rest 15 kettlebell swings 44# 5 goblet squats 44# 5 push ups 10 rounds 13:53 Always a tough one. |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Jeff. Fun. Today 7 Goblet Squat/7 Bulgarian Goat Bag Swings 25, 30, 40# Strict Neutral Grip Pull ups x 7 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# Banded Cat Cow Bench Piriformis Couch with Lateral Bend Side Plank x 15 seconds 3 rounds A. Four sets of: Goblet Squats x 10 reps 53# Rest 45 seconds Supine Ring Rows x 10 reps Rest 45 seconds Plank from Elbows x 45 seconds w/ 50# sandbag on back Rest 45 seconds B. For time: 30 Kettlebell Swings 53# 50 Double Unders 24 Kettlebell Swings 50 Double Unders 18 Kettlebell Swings 50 Double Unders 8:00 |
Re: The Shed 'O Pain
3 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 Every 45 seconds 1. Open crimp on "slopey crimper" 4 sets of 3-6-9 -10# 2. 2 finger: 4 sets of 3-6-9 (large 2-finger) +0# 3. Variable Depth Edge Rail: 4 sets of 3-6-9 +10# Worked in: Deep squat holds Deep Knee Bend to Kneeling Hero Pose Balance on Parallette |
Re: The Shed 'O Pain
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pull ups x 6 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 Five sets of: Hex bar Deadlift x 3 reps 205# Rest 60 seconds One-armed Kettlebell Floor Press x 5 reps each arm 44, 53, 53, 62, 62# Rest 60 seconds Ab Wheel Roll Outs x 10 reps Rest 60 seconds 5 rounds of: Kettlebell Swings x 12 reps 53# Kettlebell Push Press x 9 reps 35# KBs Burpees x 6 reps 11:28 1 strict ring muscle up 20 Flexbar Wrist Extensions Deep Squat Hold 5 rounds |
Re: The Shed 'O Pain
3 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 2 Every 45 seconds 1. Open crimp on "slopey crimper" 4 sets of 3-6-9 -10# 2. 2 finger: 4 sets of 3-6-9 (large 2-finger) +0# 3. Variable Depth Edge Rail: 4 sets of 3-6-9 +10# Worked in: Deep squat holds Deep Knee Bend to Kneeling Hero Pose |
Re: The Shed 'O Pain
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pull ups x 6 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 TGUs x 2 reps each arm 35, 44, 53, 62, 70# 60 seconds Kettlebell Swings x 20 reps 53# 60 seconds Strict Pull Ups x 3 -20, 25, 30, 35, 40# 60 seconds 5 rounds 10 Push ups 15 Air Squats 5 rounds 4:43 |
Re: The Shed 'O Pain
3 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 3, Workout 1 Every 45 seconds 1. Open crimp on "slopey crimper" 5 sets of 3-6-9 -10# 2. 2 finger: 5 sets of 3-6-9 (large 2-finger) +0# 3. Variable Depth Edge Rail: 5 sets of 3-6-9 +10# Worked in: Ring Dips 2-3-5-2-3-5-2-3 Deep squat holds Deep Knee Bend to Kneeling Hero Pose Balance on Parallette |
Re: The Shed 'O Pain
Had a nice weekend with friends and the wife. We stayed in a cabin near Hocking Hills.
10 Swings 35, 44, 53, 62, 70# 1+1 Get Up 35, 44, 53, 62, 70# 10 Push Ups X5 10 Swings 53# 1 strict ring muscle up 10 Push Ups X5 Did an additional strict ring muscle up and a strict bar muscle up. Slowly moved through each exercise and rounds focusing on form. |
Re: The Shed 'O Pain
7 Goblet Squat/7 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Neutral Grip Pull ups x 7 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 A. Hex-Bar Deadlift x 5 reps 205# 30-60 seconds Inverted Rows x 6 reps 30-60 seconds Ab Roll Outs x 10 reps 30-60 seconds 5 rounds B. Complete as many rounds and reps as possible in 8 minutes of: 5 Double Kettlebell Presses 35# KBs 10 Push-Ups 20 Kettlebell Swings 53# 4 rounds 1 strict ring muscle up 20 Flexbar Wrist Extensions Deep Squat Hold 5 rounds |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Norm. Today A. Three rounds for time: 0.5 mile Air-Dyne 21 Kettlebell Swings 53# 12 Burpees 10:43 Rest until relatively recovered, and then… B. Three sets of: Single-Leg Deadlift x 6 reps each leg 50# sandbag Rest 30-60 seconds Barbell Glute Bridges x 8 reps 80# Rest 30-60 seconds Side Plank x 45 seconds each side Rest 30-60 seconds 1 strict ring muscle up (last one w/8# medicine ball) 10 pronators each arm deep squats stretch w/15# plate 5 rounds |
Re: The Shed 'O Pain
Bouldered with Jeff, Norm, and others at Rock Mill. Fun.
Later this evening... 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 2 miles. If you don't make 2 miles you've failed the test. No running. Walking only. Weight vest - 10kg for men, 6kg for women. [B]I didn't use any extra weight.[/B] No holding the rails of the treadmill. My heart rate topped out at 157 bpm. Speed was 4 mph. I need to do this more often. |
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# 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 A. Five sets of: Hex-bqr Deadlift x 1 225# Rest 45 seconds Ring Rows x 6 reps Rest 45 seconds Ab Wheel Roll Out x 10 reps Rest 45 seconds B. Round one: 20 swings + 20 Push-ups w/each kettlebell 35, 44, 53, 62# Round two: 15 swings + 15 Push-ups w/each kettlebell 35, 44, 53, 62# Round three: 10 swings + 10 Push-ups w/each kettlebell 35, 44, 53, 62# Round four: 5 swings + 5 Push-ups w/each kettlebell 35, 44, 53, 62# 200 swings + 200 push-ups total 26:15 Deep squat stretch w/15# plate 20 Flexbar Wrist Extensions 3 rounds |
Re: The Shed 'O Pain
2 problems
10 Push ups Hexbar Deadlift x 1 rep 225 10 second 2-finger hang -20, -20, -10, -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 -10# 2. 2 finger: 3 sets of 3-6-9-12 (large 2-finger) +0# 3. Variable Depth Edge Rail: 3 sets of 3-6-9-12 +10# Worked in: Ring Dips 2-3-5-2-3-5-2-3 Deep squat holds Deep Knee Bend to Kneeling Hero Pose Balance on Parallette |
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# 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 A. Every minute, on the minute, for 15 minutes (3 sets of each): Station 1 – Goblet Squat x 6 reps 53# Station 2 – Bottom’s up Press (Left) x 8 reps 20# Station 3 – Goblet Squat x 6 reps 53# Station 4 – Bottom’s up (Right) x 8 reps 20# Station 5 – Prone Plank Hold x 45 seconds B. Four sets of 3-minute sprints of: 5 Strict Pull-Ups 10 Push-Ups 15 Air Squats Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed. 9 rounds + 15 reps |
Re: The Shed 'O Pain
2 problems
Push ups 10, 12, 14, 16, 18 Hexbar Deadlift x 1 rep 225 10 second 2-finger hang -20, -20, -10, -10#, 0# 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 -10# 2. 2 finger: 3 sets of 3-6-9-12 (large 2-finger) +0# 3. Variable Depth Edge Rail: 3 sets of 3-6-9-12 +10# Worked in: Ring Dips 2-3-5-2-3-5-2-3 Deep squat holds Deep Knee Bend to Kneeling Hero Pose Balance on one foot with eyes closed |
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 -10 face pulls 35# 3 rounds A. 5 sets of: Deadlift x 1 reps 225# 30 seconds TGUs x 1 each arm 35, 44, 53, 62, 70# 30 seconds One-armed Kettlebell Floor Press x 5 reps 53, 53, 62, 62, 70# 30 seconds B. Every minute, on the minute, for 20 minutes (5 sets of each): Minute 1 – 0.20 mile on the Air-Dyne Minute 2 – 15 Kettlebell Swings Minute 3 – 8 Sandbag Thrusters Minute 4 – 15 Push-Ups 5 minute EMOM 1 strict ring muscle up 10 Flexbar Wrist Extensions |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rockmill w/Jeff Today 7 Goblet Squat/7 Bulgarian Goat Bag Swings 25, 30, 40# Strict Neutral Grip Pull ups x 7 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 A. 5 minute EMOM Hexbar Deadlift x1 rep 225# B. Three sets of: Dumbbell Reverse Lunges x 20 steps Rest 60 seconds C. Complete as many rounds and reps as possible in 5 minutes of: 20 Double-Unders 10 Kettlebell Swings 53# 5 rounds Rest 90 seconds, and then… D. Complete as many rounds and reps as possible in 5 minutes of: 5 Cyclone KB Complex 35# KBs (double swing, double clean, double swing, see-saw press, double front squat) 10 Box Jumps 4 rounds Rest 90 seconds, and then… E. Complete as many rounds and reps as possible in 5 minutes of: 10 Push-ups 10 Air Squats 7 rounds 1 strict ring muscle up 20 Flexbar Wrist Extensions Deep Squat Hold 5 rounds |
Re: The Shed 'O Pain
3 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 1, Workout 1 EMOM 1. Open crimp on "slopey crimper" 3 sets of 3-6-9 -5# 2. 2 finger: 3 sets of 3-6-9-12 (large 2-finger) +5# 3. Variable Depth Edge Rail: 3 sets of 3-6-9 +15# Worked in: One-armed Kettlebell Press 35# 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#
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 -10 face pulls 35# 3 rounds Every minute, on the minute, for 15 minutes: Minute 1 – Hexbar Deadlift x 1 rep 240# Minute 2 – Ab Wheel Roll Out x 10 reps Minute 3 – Strict Pull-Ups x 5 reps w/10# For time: Air-Dyne x 1 mile 75 Kettlebell Swings 53# 50 Single DB Thrusters 40# 12:51 |
Re: The Shed 'O Pain
2 problems
10 push-ups TGUs 3-35#, 3-44#, 2-53#, 2-62#, 1-70# each arm Hexbar Deadlift x 1 rep 225# 10 second 2-finger hang -20, -20, -10, -10, 0# 10 pronators each arm 5 rounds Hangboard Ladder Training (-Rock Prodigy Forge) Week 1, Workout 2 EMOM 1. Open crimp on "slopey crimper" 3 sets of 3-6-9 -5# 2. 2 finger: 3 sets of 3-6-9 (large 2-finger) +5# 3. Variable Depth Edge Rail: 3 sets of 3-6-9 +15# Worked in: Deep squat holds Hero Pose |
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# 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 A. Four sets of: Against a 4 minute running clock, complete: 25 Kettlebell Swings (24 kg) Run 200 Meters Double-Unders x Max Reps Rest 4 minutes between sets 75, 82, 91, 100 double unders B. Five sets of: Hexbar Deadlift x 1 rep 225# Rest 60 seconds Side Plank x 30 seconds each side Rest 60 seconds |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rockmill w/Jeff Today 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: Turkish Get-Ups x 2 reps each arm 44, 53, 62# Rest 60 seconds Goblet Squats x 10 reps Rest 60 seconds Kettlebell Swings x 20 reps 44, 53, 62# Rest 60 seconds Ab Wheel Roll Outs x 15 reps Rest 60 seconds B. 5 sets of: Hexbar Deadlift x 1 rep 225# 30 seconds rest Strict Ring Muscle Up x 1 reps 30 seconds rest Flexbar Wrist Extensions x 20 reps 30 seconds rest Deep Squat Hold x 30 seconds 30 seconds rest |
Re: The Shed 'O Pain
3 problems
10 push ups 1 hexbar deadlift @ 225# 10 seconds 2-finger hang -20, -20, -10, -10, 0 10 pronators each arm 5 rounds Worked on a new problem for 15 minutes. |
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# 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 A. Four sets of: KB Floor Press x 6 reps 53, 53, 62, 62# Rest 45 seconds Plank from Elbows x 45 seconds Rest 45 seconds Ring Rows x 10 reps Rest 45 seconds B. 5 sets each of: 20 Kettlebell Swings 53# 20 Push-Ups 8:26 1 strict ring muscle up 20 Flexbar wrist extensions couch stretch 5 rounds |
Re: The Shed 'O Pain
2 problems
10 push ups 1 Hexbar Deadlift 10 second 2-finger hang -20, -20, -10, -10, 0# 10 pronators each arm 5 rounds Worked new problem for 10 minutes. No progress. Packed for NRG trip. |
Re: The Shed 'O Pain
A very short warm up:
A few get ups with light weight. A few KB snatches with 35# 20 kettlebell swings 53, 53, 53, 53, 62# 1 TGU each side 53, 53, 53, 53, 62# 5 rounds 1 hexbar deadlift 225# deep squat hold 5 rounds Heading to New River Gorge for a climbing trip with friends. Time to get some sun and forget about work for awhile. |
Re: The Shed 'O Pain
Back from NRG climbing trip. Good time with friends and lots of good sends. I even sent 2 5.12a climbs. I am pleased with my climbing fitness.
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