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Re: The Shed 'O Pain
Aug. 5, 2015
Mobility....... WU: Run 400M then 3 Rounds 10 Pull-ups 15 MT. Climbers 10 Air-squats Back Squats: Find 1RM Max 5@95, 3@135, 1@165, 2@174, 1@185, 1@195 WOD: For time 30 Power Cleans @ 95 for me. 30 Burpee over Bar 30 Cal. Dyno-Bike Ride 9:14 Back Squats felt terrible... almost like I haven't squated for weeks. Oh-well... one of those days I guess. I was hoping to get near my PR. Not today..... I'll be loading up the trailer Sunday and driving my son off to College. What happened to the Summer???:run: :run: |
Re: The Shed 'O Pain
Saturday 8/6/2016
Climb: Top roped with Rick, Robert and Nahomi at Hinkley. Less than stellar conditions (damp and humid), so it wasn't a great workout. Snoopy left, Snoopy right, the crack, Burnout, Norm's Hate Route, Patagonia, Rick's Route. Sunday 8/7/2016 Climb: Top roped with Jill at Kendall Cliffs. We did every easy route in the gym and a couple of mods. Again, not a great workout. I am getting some mileage in, but this is more to help Jill with recovery. Run: 3.1 mi. at a slow pace. Probably the best I've felt in a long time. Hopefully, I can keep this going. Welcome home Tim! Sounds like a great trip. Looking forward to climbing with you and Norm again soon. |
Re: The Shed 'O Pain
10 goblet squats 25, 30, 40#
5 strict pull-ups 5 burpees shoulder mobilization routine 3 rounds A. Every 2 minutes, for 24 minutes (4 sets of each): Station 1 – Bulgarian Goat Bag Swings x 12 reps 45, 53, 62, 71# Station 2 – Single-Leg Box Step-Up x 6 reps each w/20# vest Station 3 – Inverted Rows x 10 reps B. Against a 3-minute running clock, climb as high as possible through the following ladder: 1 Thruster w 40# DB 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. 1. 5 + 9 reps 2. 6 3. 6 Suckfest! Worked out with my daughter Mary. She also is heading back to college this weekend. I have enjoyed working out with her this summer. I will miss her. Thanks Jeff! Great trip but it's good to be home. This weekend we are packing up Mary's stuff and taking her back to OU. Next weekend I should be able to climb. I'm looking forward to climbing with you again. |
Re: The Shed 'O Pain
10 Kettlebell Swings 35, 45, 53#
5 strict pull-ups 5 burpees shoulder mobilization routine 3 rounds 5 Deadlifts @ 135# A. Four sets of: Deadlift x 5 reps 185, 195, 205, 225# Rest 60 seconds Single-Arm Dumbbell or KB Press x 6 reps each arm 20, 25, 35, 35# Rest 60 seconds Dumbbell Alternating Reverse Lunges x 10 reps each leg 2-25# DBs Rest 60 seconds B. Three rounds for time of: 0.5 mile Air-Dyne 20 Russian Kettlebell Swings 53# 10 Strict Handstand Push-Ups 11:55 Mobility Work Hot and humid this morning. |
Re: The Shed 'O Pain
Aug. 10, 2016
WU: RUN 400M 2 Rounds 5 Pull-ups 10 Push-ups 10 PVC Pass-thrus 1. Strength 4x8 unbroken Cleans, climbing - rest as needed 1@65 3@85 2. Strength Conditioning 5RFT: 5 Front Squats - you choose the weight / @85 5 Weighted Pull ups - you choose the weight / Strict PU 5 Weighted Ring Dips - you choose the weight / Strict deep Dips 3. Conditioning 2 RFT: 20 Thrusters, 95/65 @ 65 20 Pull ups / Did Ring PU 20 Wall Balls 20lb/14lb 20 Calorie Row 14:55 Took it real easy.... make sure the back is OK Worked on Muscle Up progression 4x8 Deep Dips 4 set max reps of Ring Chest pull-ups. 2 sets of 5, 2 sets of 4 = 18 total |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Norm. Good session. I had a good time figuring out the "World Cup" problem with Norm. Jeff-I hope you get a chance to get on it soon. I don't think I could have figured it out by myself. Norm figured out some key beta. Forearms are sore today. Today 10 goblet squats 25, 30, 40# 5 strict pull-ups 5 burpees shoulder mobilization routine 3 rounds 5 back squats @ 95# A. Every minute, on the minute, for 16 minutes (4 sets of each): Minute 1 – Back Squat x 5- reps 135# Minute 2 – Supine Hamstring Curls on exercise ball x 8 reps Minute 3 – Prone Plank from Elbows x 45 seconds w/ 25# plate on back Minute 4 – Hip extensions x 10 reps 0, 10, 15, 20# B. Complete as many rounds and reps as possible in 7 minutes of: 14 Alternating Single-Arm Dumbbell Snatches 40# 14 strict knees to elbows 3 rounds even 6 strict ring muscle ups (last 2 strung together) + 1 strict bar muscle up Mobility Work |
Re: The Shed 'O Pain
Friday 8/12/2016
Swim: 200m breast stroke, 10x 50m (all out) 200m breast stroke Saturday 8/13/2016 Climb: Bouldered at The Rock Mill with Norm, Robert and Nahomi. I sent everything I got on, except for one orange that Norm and I worked for a bit, including one blue (second go), two blues (flash), one Orange (flash), and a reappoint on the world cup problem. After that, Norm and I did every purple and every pink route. I didn't finish several of the purples but sent all of the pinks. Sunday 8/14/2016 Climb: Back to The Rock Mill for an easy workout. I did all of the greens, yellows and pinks and a few of the purples. Yoga: Took the restorative yoga class with Jill, Nahomi and Robert after climbing. Not much of a yoga class, more of a nap, but it helped open some of the joints after a hard weekend of climbing. |
Re: The Shed 'O Pain
2 problems
TGUs 5-4-3-2-1/35-45-53-62-71# 5-10 second hang on middle two fingers 10 pronators 5 rounds hangboard strength training protocol: [URL="http://www.stevemaischtraining.com/f...-strength.html"]http://www.stevemaischtraining.com/f...-strength.html[/URL] WFS Testing day-Determine working weight Half Crimp (#5 moonboard) 25# 2-finger 5# W. Pinch 0# Worked in 15 sets of 10 push ups. |
Re: The Shed 'O Pain
10 Kettlebell Swings 35, 45, 53#
5 strict pull-ups 5 burpees shoulder mobilization routine 3 rounds Four sets of: Deadlift x 6 reps 185, 205, 225, 235# Rest 60 seconds Strict HSPUs x 6 reps Rest 60 seconds Double-Unders x 25 Rest 60 seconds Air-Dyne-Aerobic Repeats (30 sec work + 30 sec rest) x 20 @ 5.0 mph Mobility Work 5 strict ring muscle ups + 1 strict bar muscle up |
Re: The Shed 'O Pain
E2MOM
1 problem 10 HR Push-ups 10 Ab Roll Outs 5-10 sec 2 finger hang+10 pronators Alternated the 3 exercises-5 sets each 15 rounds Workout A: After doing a climbing workout. Using the crimp grip,2 finger, and W. Pinch perform 4 sets of 10 second hangs separated by a 2 minute rest. Progression is done by increasing the number of sets each workout to 5 sets then 6. Once 6 sets has been reached you will have done this workout 3 times with this weight. It is time to re-test. Half Crimp +25# 10, 10, 10, 10 sec. 2 Finger Pocket +5# 10, 10, 10, 10 sec. W. Pinch 0# 10, 10, 10, 10 sec. Worked in 5 sets of 10 hip extensions and 5 sets of 5 candlesticks. |
Re: The Shed 'O Pain
Monday 8/15/2016
Run: 3.1 mi at a slow pace. Just glad to get out and run. Wednesday 8/17/2016 Ran on the eZLs (enhanced Zero gravity Locomotion simulator) for the first time in over a year. The NASA PR department wanted to do a feature on our biomechanics research at Glenn so they wanted to get some high speed video of a subject running on the zero gravity treadmill (me). It takes about twenty minutes to get into the apparatus and ready to run. We did a quick warm up and were ready to go. They were filming at 1000 frames frames per second and then playing back at thirty frames per second, so they only needed to film for ten seconds. I ran at ten mph for about 1.5 minutes and we were done. It doesn't seem worth the effort to get set up. Still, it was nice to get back in the rig. :run: |
Re: The Shed 'O Pain
Today
10 goblet squats 235#, 45#, 53# 5 strict pull-ups 0, 10, 20# 5 burpees shoulder mobilization routine 3 rounds A. Four sets of: Front Squat x 6 reps 95, 115, 135, 145 (4 on 145) Rest 60 seconds Ring Rows x 10 reps (used trx straps) Rest 60 seconds Ring Push Ups x 10 reps Rest 60 seconds B. For time: 30 Kettlebell Swings 53# 15 Burpees 24 Kettlebell Swings 12 Burpees 18 Kettlebell Swings 9 Burpees 6:58 5 strict ring muscle ups (last one w/20# med ball) + 1 strict bar muscle up Mobility Work Jeff-As you know, science is often lots of set up for a few moments of data. Good job! |
Re: The Shed 'O Pain
10 bulgarian goat bag swings 35, 53, 72#
5 pull ups 5 burpees shoulder mobilization routine 3 rounds A. Five sets of: BB Hip Thrusters x 10 rep 95, 115, 125, 135, 145# 60 sec Rope Ascents x 2 15’ 60 sec Strict HSPUs x 7 reps 60 sec Air-Dyne-Aerobic Repeats (30 sec work + 30 sec rest) x 22 @ 5.0 mph Mobility Work |
Re: The Shed 'O Pain
3 TGUs each arm 35, 45#
2 rounds A. Three sets of: Front-Racked Alternating Lunges x 6 reps each leg 45, 65, 75# Rest 60-90 seconds Turkish Get-Ups x 3 reps each arm 53, 62, 71# Rest 60-90 seconds Prone Planks x 60 seconds 0, 25, 25# Rest 60-90 seconds B. 20-18-16-14-12-10-8-6-4-2 KBS 53# Push-ups Done as a couplet 9:56 Rice Bucket Routine Tendon(s) sore in my right wrist. I will have to take it easy on the wrist for awhile. |
Re: The Shed 'O Pain
Saturday
Bouldered with Jeff at Rock Mill. Tweaked my right wrist pulling on a 2-finger pocket. It's already feeling better. Today E2MOM 1 problem 10 HR Push-ups + 10 reverse wrist curls 10 Hip Extensions + 5 sec. 2 finger hang 10 rounds Workout A: After doing a climbing workout. Using the crimp grip,2 finger, and W. Pinch perform 4 sets of 10 second hangs separated by a 2 minute rest. Progression is done by increasing the number of sets each workout to 5 sets then 6. Once 6 sets has been reached you will have done this workout 3 times with this weight. It is time to re-test. Sloper +25#, 53, 71# 10, 10, 10, 10 10, 10 sec. 3 Finger Pocket +5#, 10#, 15#, 20#, 25# - 10, 10, 10, 10, 10 sec. W. Pinch 0# 10, 10, 10, 10, 10 sec. I had to change up some holds to be pain free in my wrist. Still got some work in.:) |
Re: The Shed 'O Pain
Aug. 19, 2016
WU: RUN 400M, then 3 Rounds 5 Pulls-ups 10 Push-uops 15 Air-squats Conditioning 21-15-9 Dead Lifts, 225/155 185 for me Kipping HSPU, Open Standards DB Press for me. 8:42 Conditioning 21-15-9 TTB Row For Calories 8:15 Skill Work For time: 200 Double unders / 400SU Rest 1 minute 100 Double unders / 200SU 5:14 first 400 took 3:15, 2nd 200 only 1:07 Was tripping all over the 1st round! Aug. 20, 2016 Saturday was spent spliting more Firewood. Only about 1 cord this time, filled 2 pickup trucks and it was only like 85F. Much better then 102F like last week!!! |
Re: The Shed 'O Pain
10 goblet squats 25, 30, 40#
5 strict pull-ups 5 burpees shoulder mobilization routine 3 rounds 6 deadlifts @ 135# A. Every minute, on the minute, for 20 minutes (4 sets of each): Minute 1 – Deadlift x 6 reps 185, 205, 205, 205# Minute 2 – KB PushPress x 6 reps 2-35# KBs Minute 3 – Russian Step-Ups x 10 reps on Left Leg 0, 20, 20, 20# Minute 4 – Russian Step-Ups x 10 reps on Right Leg 0, 20, 20, 20# Minute 5 – Ab Roll Outs x 10 rep B. Three rounds for time of: Air-Dyne 0.5 mile 20 Kettlebell Swings 53# 10 Goblet Squats 53# 10:53 5 strict ring muscle ups + 1 strict bar muscle up Mobility Work Very hot in the Shed this afternoon. |
Re: The Shed 'O Pain
E2MOM
1 problem 10 HR Push-ups 5-10 second hang on 2 finger pocket and #5 hold on Moonboard. 10 rounds Workout A: After doing a climbing workout. Using the crimp grip,2 finger, and W. Pinch perform 4 sets of 10 second hangs separated by a 2 minute rest. Progression is done by increasing the number of sets each workout to 5 sets then 6. Once 6 sets has been reached you will have done this workout 3 times with this weight. It is time to re-test. #5 Moonboard +25# - 10, 10, 10, 10 10, 10 sec. 2 Finger Pocket +5# - 9, 8, 10, 10, 10, 10 sec. W. Pinch 0# - 10, 10, 10, 10, 10 10 sec. Very hot during the bouldering part. Holds were slimy! For the hangboard part I had the AC on and the fan blowing on the hangboard. Not too bad. In a few weeks we'll be back to cooler temps. |
Re: The Shed 'O Pain
Yesterday-Bouldered with Jeff and Norm at Rock Mill. Fun time working on some problems together. I think my back took a bit of a beating falling off the top of a problem I was working towards the end of the session. I didn't notice until today.
Today 10 goblet squats 25, 30, 40# 5 strict pull-ups 5 burpees shoulder mobilization routine 3 rounds Felt fine warming up but then my lower back spasmed and I decided to call it quits. I will plan on doing today's workout tomorrow taking it easy on my back. Later Lisa and I went to Findley State Park. While she was kayaking I took a 2 mile hike. Fun but hot! |
Re: The Shed 'O Pain
10 goblet squats 25, 30, 40#
5 strict pull-ups 5 burpees shoulder mobilization routine 3 rounds A. Three sets of: Double KB Front Squat x 6 reps 35#, 35#, 53# KBs Rest 60 seconds Supine Ring Rows x 10 reps Rest 60 seconds Double-Under x 50 reps Rest 60 seconds B. Against a 60 second running clock, for a total of five sets, perform as many reps as possible of: 10 Kettlebell Swings 53# Dumbbell Thrusters 40# Rest 60 seconds between sets. Score is max number of thrusters completed during the workout. 12, 11, 11, 12, 13 Challenging! 5 strict ring muscle ups + 2 strict bar muscle ups Mobility Work |
Re: The Shed 'O Pain
1 problem
10 push ups 10 second hang on 2 finger and #5 moonboard. 10 pronators each arm-5 sets 10 reverse wrist curls-5 sets 10 rounds hangboard strength training protocol: [url]http://www.stevemaischtraining.com/f...-strength.html[/url] WFS Retesting day-Determine working weight Half Crimp (#5 moonboard) 40# (improved 15#) 2-finger 5# (same) W. Pinch 10# (improved 10#) |
Re: The Shed 'O Pain
10 kettlebell swings 35, 53, 71#
5 strict pull-ups 5 burpees shoulder mobilization routine 3 rounds 5 deadlifts @ 135# A. Four sets of: Deadlift x 5 reps 185, 205, 225, 245# Rest 60 seconds Strict Pull-Ups x 3 reps 10, 20, 30, 40# (2 on 40) Rest 60 seconds Double-Unders x 50 reps Rest 60 seconds B. For time: Air-Dyne 1 mile followed immediately by . . . Three rounds of: 20 Kettlebell Swings 53# 10 ab roll outs 5 Strict Handstand Push-Ups 11:30 5 strict ring muscle ups + 2 strict bar muscle ups Mobility Work |
Re: The Shed 'O Pain
3 problems
3 TGUs each side 35, 45, 53, 62, 71# 5-10 2-finger hang 5 rounds Workout A: After doing a climbing workout. Using the half crimp grip, 2 finger, and W. Pinch perform 4 sets of 10 second hangs separated by a 2 minute rest. Progression is done by increasing the number of sets each workout to 5 sets then 6. Once 6 sets has been reached you will have done this workout 3 times with this weight. It is time to re-test. 4 sets #5 Moonboard +40# - 10, 10, 10, 6 sec. 2 Finger Pocket +5# - 8, 8, 8, 10 sec. W. Pinch 10# - 10, 10, 10, 10 sec. |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Jeff and Norm. Fun. Today 10 goblet squats 25, 30, 40# 5 strict pull-ups 0, 10, 20# 5 burpees shoulder mobilization routine 3 rounds A. Three sets of: Goblet Squats x 10 reps 72# Rest 60 seconds Supine Ring Rows x 10 reps Rest 60 seconds Plank from Elbows x 60 sec 25, 35, 45# plate Rest 60 seconds B. Every minute, on the minute, for 12 minutes, perform: 10 Kettlebell Swings 35# 5 Burpees 5 strict ring muscle ups + 3 strict bar muscle ups + 2 kipping bar muscle ups Mobility Work |
Re: The Shed 'O Pain
1 problem
10 push ups 0, 10, 15, 20, 25# 10 second 2 finger hang on pull up bar 10 pronators each arm 5 rounds 1 problem 1 muscle up + 5 ring dips 5-10 second 2 finger hang on hangboard 10 reverse wrist curls 5 roounds 5 additional problems Sent all established problems except brown. Worked brown for 10 minutes. Workout A: After doing a climbing workout. Using the half crimp grip, 2 finger, and W. Pinch perform 4 sets of 10 second hangs separated by a 2 minute rest. Progression is done by increasing the number of sets each workout to 5 sets then 6. Once 6 sets has been reached you will have done this workout 3 times with this weight. It is time to re-test. 5 sets #5 Moonboard +40# - 9, 10, 10, 10, 9 sec. 2 Finger Pocket +5# - 5, 9, 10, 9, 10 sec. W. Pinch +10# - 10, 10, 10, 10 10 sec. |
Re: The Shed 'O Pain
10 goblet squats 25, 30, 40#
5 strict pull-ups 5 burpees shoulder mobilization routine 3 rounds A. Every 2 minutes, for 32 minutes (4 sets) of: Station 1 – Deadlift x 6 185, 205, 225, 225# Station 2 – Strict Pull-Ups x 8 reps Station 3 – Alternating Lateral Lunges x 20 reps Station 4 – L-Seated Dumbbell Press x 10 reps 25# DBs B. Against an 8-minute running clock, for max reps: Air-Dyne 1 mile Wall Ball Shots 50 reps |
Re: The Shed 'O Pain
Very hot in the Shed this afternoon.
1 problem 10 push ups 5-10 second 2 finger hang 10 pronators 10 second half crimp hang 5 rounds Too hot to do much else for a warm up. Workout A: After doing a climbing workout. Using the half crimp grip, 2 finger, and W. Pinch perform 4 sets of 10 second hangs separated by a 2 minute rest. Progression is done by increasing the number of sets each workout to 5 sets then 6. Once 6 sets has been reached you will have done this workout 3 times with this weight. It is time to re-test. 6 sets #5 Moonboard +40# - 8, 10, 10, 9, 8, 8 sec. 2 Finger Pocket +5# - 6, 8, 10, 10, 9, 10 sec. W. Pinch +10# - 9, 9, 10, 10, 10 10 sec. Worked in: 5 sets of 10 hip extension 0, 15, 15, 35, 35# 5 sets of 10 ab wheel roll outs |
Re: The Shed 'O Pain
10 goblet squats 35, 45, 53#
5 strict pull-ups 0, 10, 20# 5 burpees shoulder mobilization routine 3 rounds A. Every 2 minutes, for 18 minutes (3 sets) of: Station 1 – Front Squat x 6 reps 95, 115, 135 (3) Station 2 – Supine Ring Rows x 10 reps Station 3 – Double under x 50 reps Every minute, on the minute, for 20 minutes (5 sets): Minute 1 – 30 seconds of Air-Dyne (distance) 0.15, 0.16, 0.16, 0.16, 0.17 mi Minute 2 – 30 seconds of Russian Kettlebell Swings 35# 17, 17, 17, 18, 19 Minute 3 – 30 seconds of KB Push Press 25# DBs 15, 15, 15, 13, 13 Minute 4 – 30 seconds of Push-Ups 16, 18, 18, 18, 20 5 strict ring muscle ups + 1 strict bar muscle up Couch Stretch Can't wait until it cools down. |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Norm and Jeff. Always a good time. 10 goblet squats 35, 45, 53# 5 strict pull-ups 5 burpees shoulder mobilization routine 3 rounds A. Every 2 minutes, for 20 minutes (5 sets) of: Station 1 – Front-Racked Alternating Reverse Lunges x 10 reps each leg 31, 41, 51, 51, 51# Station 2 – 60 seconds of Strict Handstand Push-Ups for max reps 10, 10, 10, 10, 10 B. Four rounds for time of: 10 Knees to Elbows (on rings) 15 Box Jumps 20 Wall Ball Shots 14:07 5 strict ring muscle ups + 1 strict bar muscle + 1 kipping bar muscle up couch stretch Very pleasant in the Shed this morning. |
Re: The Shed 'O Pain
2 problems
5-10 second 2 finger hang 3 TGU's 35, 45, 53, 62, 71# 5 rounds hangboard strength training protocol: [url]http://www.stevemaischtraining.com/f...-strength.html[/url] WFS Retesting day-Determine working weight Half Crimp (#5 moonboard) 45# (improved 5#) 2-finger 10# (improved 5#) W. Pinch 20# (improved 10#) I seem to be responding better this cycle than I did in the spring. I am going to do one more set of 3 workouts and then retest. Then I will switch to something else. |
Re: The Shed 'O Pain
10 kettlebell swings 35, 53, 71#
5 strict pull-ups 0, 10, 20# 5 burpees shoulder mobilization routine 3 rounds 5 deadlifts @ 135# A. Four sets of: Deadlift x 4 reps 185, 205, 225, 245# Rest 60 seconds Dumbbell Shoulder Press x 6 reps 25, 30, 35, 40# Rest 60 seconds Double-Unders x 25 reps Rest 60 seconds B. Three sets for times of: 0.25 mile Air-Dyne 20 Wall Ball Shots 20 Kettlebell Swings 53# Rest 3 minutes 3:10, 3:01, 2:49 5 strict ring muscle ups + 1 strict bar muscle up |
Re: The Shed 'O Pain
2 problems
10 push ups 0, 10, 15, 25, 35# 5-10 second 2-finger hang 10 pronators 5 rounds Workout A: After doing a climbing workout. Using the half crimp grip, 2 finger, and W. Pinch perform 4 sets of 10 second hangs separated by a 2 minute rest. Progression is done by increasing the number of sets each workout to 5 sets then 6. Once 6 sets has been reached you will have done this workout 3 times with this weight. It is time to re-test. 4 sets #5 Moonboard +45# - 9, 9, 6, 8 sec. 2 Finger Pocket +10# - 10, 10, 10, 10 sec. W. Pinch +20# -10, 10, 10, 10 sec. Mobility Work between hangs. |
Re: The Shed 'O Pain
10 goblet squats 25, 30, 40#
5 strict pull-ups 5 burpees shoulder mobilization routine 3 rounds A. Four sets of: Goblet Squat x 10 reps 45, 53, 62, 71# Rest 60 seconds Sloper Campus Board Ascent 4-3-2-1 Rest 60 seconds Strict HSPUs x 10 reps Rest 60 seconds B. 3 rounds for time: 3 Rope Ascents 25 push ups 50 Double Unders 11:44 5 strict muscle ups |
Re: The Shed 'O Pain
3 Deadlifts 135, 185, 205#
5 strict pull-ups 0, 10, 20# 5 burpees shoulder mobilization routine 3 rounds A. Three sets of: Deadlift x 3 reps 225, 245, 255# Rest 60 seconds Kettlebell Swings x 20 reps 53# Rest 60 seconds Supine Ring Rows x 10 reps Rest 60 seconds B. Complete as many rounds and reps as possible in 12 minutes of: Air-Dyne 0.25 miles 20 Alternating Reverse Lunges with 25# DBs 5 rounds 5 strict muscle ups + 1 strict bar muscle up |
Re: The Shed 'O Pain
Yesterday-Bouldered at Rock Mill with Jeff and Norm. Fun as usual.
Today: 10 goblet squats 35, 45, 53# 5 strict pull-ups 0, 10, 20# 5 burpees shoulder mobilization routine 3 rounds 6 Romanian deadlifts @ 135# A. Three sets of: Romanian Deadlift x 6 reps 185, 205, 205# Rest 60 seconds Turkish Get-Ups x 2 reps each arm 35, 53, 72# Rest 60 seconds Double-Unders x 25 reps Rest 60 seconds B. For time: Air-dyne 0.5 miles 30 Burpees 30 Wall Ball Shots 30 Kettlebell Swings 53# 30 Kettlebell Push Press 35# KBs Air-dyne 0.5 miles 15:00 5 strict muscle ups 0, 0, 8, 8, 20# + 1 strict bar muscle up Mobility Work |
Re: The Shed 'O Pain
2 problems
15 push ups 5-10 second 2-finger hang 10 pronators 5 rounds Workout A: After doing a climbing workout. Using the half crimp grip, 2 finger, and W. Pinch perform 4 sets of 10 second hangs separated by a 2 minute rest. Progression is done by increasing the number of sets each workout to 5 sets then 6. Once 6 sets has been reached you will have done this workout 3 times with this weight. It is time to re-test. 5 sets #5 Moonboard +45# - 8, 10, 8, 8, 9 sec. 2 Finger Pocket +10# - 5, 10, 10, 10, 8 sec. W. Pinch +20# -10, 9, 10, 8, 8 sec. Worked in 25 strict HSPUs 1-2-3-4-5-4-3-2-1 and mobility work. |
Re: The Shed 'O Pain
10 goblet squats 25, 30, 40#
5 strict pull-ups 5 burpees shoulder mobilization routine 3 rounds A. Four sets of: Goblet Squat x 10 reps 45, 53, 62, 71# Rest 30 seconds Dumbbell External Rotation x 10 reps 5# (left shoulder still weak but better) Rest 30 seconds Kettlebell Swings x 20 reps 45, 53, 62, 71# Rest 2 minutes B. Complete as many rounds and reps as possible in 10 minutes of: 10 Box Jumps 10 Alternating Dumbbell Snatches 40# 10 Burpees 4 rounds 6 strict ring muscle ups (1-2-3) + 1 strict bar muscle up Mobility Work |
Re: The Shed 'O Pain
2 problems
10 push ups 5-10 second 2 finger hang 10 pronators 5 rounds Workout A: After doing a climbing workout. Using the half crimp grip, 2 finger, and W. Pinch perform 4 sets of 10 second hangs separated by a 2 minute rest. Progression is done by increasing the number of sets each workout to 5 sets then 6. Once 6 sets has been reached you will have done this workout 3 times with this weight. It is time to re-test. 6 sets #5 Moonboard +45# - 8, 9, 9, 7, 10, 7 sec. 2 Finger Pocket +10# - 8, 10, 10, 10, 10, 10 sec. W. Pinch +20# -10, 10, 10, 10, 10, 10 sec. Worked in mobility work between sets. |
Re: The Shed 'O Pain
10 kettlebell swings 35, 45, 53#
5 strict pull-ups 5 burpees shoulder mobilization routine 3 rounds 5 deadlifts @ 135# A. Four sets of: Seesaw Press x 10 reps each arm 25# DBs Rest 60 seconds Deadlift x 5 reps 185, 205, 225, 245# Rest 60 seconds Turkish Get-Up x 2 reps each arm 35, 45, 53, 62# Rest 60 seconds Ab Roll Outs x 15 reps Rest 60 seconds B. Complete as many rounds and reps as possible in 5 minutes of: 20 Double-Unders 10 Air Squats 6 rounds Rest 1 minute Complete as many rounds and reps as possible in 5 minutes of: 5 Dumbbell Man-Makers 10 Box Jumps 2 rounds Rest 1 minute Complete as many rounds and reps as possible in 5 minutes of: 5 Elbows to Knees (on rings) 10 Push-Ups 6 rounds 5 strict ring muscle ups + mobility work |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Jeff. Fun day climbing on new problems! Today 10 goblet squats 25, 30, 40# 5 strict pull-ups 0, 10, 20 5 burpees shoulder mobilization routine 3 rounds A. Four sets of: Double KB Front Squat x 10, 10, 5, 5 reps 35#, 35#, 53#, 53# Rest 60 seconds Single-Arm Kettlebell Row x 10 reps each arm 53# Rest 60 seconds Kettlebell Swings x 20 reps 53# Rest 60 seconds Weighted Push-Ups x 10 reps 0, 25, 35, 45# Rest 45 seconds B. Against a 2-minute running clock, perform the following: Air-Dyne 0.25 miles Max Reps of Burpees Rest 2 minutes between sets, and complete a total of four sets. 17, 17, 19, 19 5 strict ring muscle ups + 1 strict bar muscle up Mobility Work |
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