Re: The Shed 'O Pain
 

2 problems
Push ups 5, 10, 15, 20, 25 reps
10 second 2-finger hang
10 pronators
5 rounds

Hangboard Ladder Training (New Hangboard-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) 0#
3. Full Crimp w/thumb support:3 sets -20#

Worked in 5 sets of 5 reps of KB Press @ 35#. Also worked in some deep squat holds.

Re: The Shed 'O Pain
 

10 Goblet Squats 35, 44, 53#
6 strict neutral grip pull ups 0, 10, 20#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 35#
-10 banded external rotations
3 rounds

TGUs x 2 each arm 35, 44, 53, 62, 71#
30 seconds rest
Floor Press x 10 reps 53# KBs
30 seconds rest
Elevated Hip Extensions x 10 reps 0, 10, 15, 20, 25#
30 seconds rest
5 rounds

The Double Kettlebell Complex.
In this complex, here’s what I did:
* 5 reps of double kettlebell swings
* 5 reps of double kettlebell snatches
* 5 reps of double kettlebell cleans and presses
All were done with 35# kettlebells.
4 rounds done on the 3 minutes.

1 strict ring muscle up
10 wrist extension w/Flexbar
5 rounds

Re: The Shed 'O Pain
 

2 problems
Push ups 6, 11, 16, 21, 26 reps
Deadlift x 1 @ 225#
10 second 2-finger hang
10 pronators
5 rounds

Hangboard Ladder Training (New Hangboard-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) 0#
3. Full Crimp w/thumb support: 3 sets -20#

Worked in some deep squat holds.

Re: The Shed 'O Pain
 

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

Today
10 Goblet Squats 35, 44, 53#
strict pull ups 6, 8, & 10 reps
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 35#
-10 banded external rotations
3 rounds

Three sets of:
Deadlift x 2 reps 225#
Rest 60 seconds
TGUs x 2 each arm 35, 53, 72#
Rest 60 seconds
100-Meter Suitcase Carry + Waiter’s Carry 35 & 53# KBs
(hold a heavy KB at side in suitcase carry, and a lighter KB overhead in waiter’s carry; switch arms at 50-meters)
Rest 60 seconds

15 Kettlebell Swings
10 Push-Ups
10 rounds
11:55

5 Somersaults (forward rolls)
1 strict ring muscle up
5 Right shoulder rolls
1 strict ring muscle up
5 Left shoulder rolls
1 strict ring muscle up
3 Cartwheels facing one direction
1 strict ring muscle up
3 Cartwheels facing the other
1 strict ring muscle up

Re: The Shed 'O Pain
 

3 problems
15 Push ups
10 second 2-finger hang
10 pronators
5 rounds

Hangboard Ladder Training (New Hangboard-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) 0#
3. Full Crimp w/thumb support: 4 sets -20#

Re: The Shed 'O Pain
 

10 Goblet Squats 35, 44, 53#
6 strict neutral grip pull ups 0, 10, 20#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 35#
-10 banded external rotations
3 rounds

Three sets of:
Deadlift x 3 reps 225#
Rest 60 seconds
Floor Press x 10 reps 53# KBs
Rest 60 seconds
Double-Unders x 50 reps
Rest 60 seconds

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.
13:01

5 Somersaults (forward rolls)
1 strict ring muscle up

5 Right shoulder rolls
1 strict ring muscle up

5 Left shoulder rolls
1 strict ring muscle up
3 Cartwheels facing one direction
1 strict ring muscle up

3 Cartwheels facing the other
1 strict ring muscle up

Re: The Shed 'O Pain
 

I had Parent-Teacher Conferences the last two days. I managed to get to the high school weight room for an hour.

10 Goblet Squats 35, 40, 55#
6 strict grip pull ups 0, 10, 20#
6 burpees
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 35#
-10 banded external rotations
3 rounds

Deadlift x 1 rep 225, 230, 235, 240, 245#
30 seconds rest
Hammer Strength Rows x 10 reps (kept adding weight each round)
30 seconds rest
Dips x 5 reps
30 seconds rest
5 rounds

6 sprints up Picken's Hill

Re: The Shed 'O Pain
 

3 problems
15 Push ups
10 second 2-finger hang
10 pronators
5 rounds
Sent all established problems.:)

Hangboard Ladder Training (New Hangboard-Rock Prodigy Forge)
Week 2, Workout 2 (On the 45 seconds)
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) 0#
3. Full Crimp w/thumb support: 4 sets -20#

Re: The Shed 'O Pain
 

10 Goblet Squats 35, 44, 53#
6 strict pull ups 0, 10, 20#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 35#
-10 banded external rotations
3 rounds

A.
Five sets of:
KB Front Squat x 5 reps 35, 35, 44, 44, 44# KBs
Rest 45 seconds
Kettlebell Swing x 20 reps 44#
Rest 45 seconds
Ab Wheel Roll-outs x 10 reps
Rest 45 seconds

The Deep Six 35# KB
-Don’t set the bell down the entire set
-4 1 Hand Swings
-4 1 Hand Snatches
-4 1 Hand Cleans
-4 Presses
-4 1/2 Rack Squats
-1 Reverse Turkish Get Up.
Switch arms and repeat.
3 rounds
9:22

1 strict ring muscle up
5 Somersaults (forward rolls)
1 strict ring muscle up

5 Right shoulder rolls
1 strict ring muscle up

5 Left shoulder rolls
1 strict ring muscle up
3 Cartwheels facing one direction
1 strict ring muscle up

3 Cartwheels facing the other

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with several friends.

Today
10 Goblet Squats 35, 44, 53#
6 strict neutral grip pull ups 0, 10, 30#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 35#
-10 banded external rotations
3 rounds

A.
Three sets of:
Bulgarian Goat Bag Swings x 10 reps 53#, 62#, 71#
Rest 45 seconds
TGUs x 2 reps each arm 35, 44, 53#
Rest 45 seconds
DB Shoulder Press x 5 reps 25, 30, 40#
Rest 45 seconds

Double Unders x 25 reps
Push ups x 15 reps
Air-Dyne x 30 seconds
Rope Ascent x 1 ascent
Kettlebell Swings x 20 reps 44#
20 minute EMOM

5 Somersaults (forward rolls)

5 Right shoulder rolls
5 Left shoulder rolls
3 Cartwheels facing one direction
3 Cartwheels facing the other