|
Re: The Shed 'O Pain
10 Goblets Squats 35, 53, 71#
5 Strict Pull ups 0, 15, 30# 10 Thoracic Bridges Shoulder Mobilization Routine -10 band dislocates -10 band pull aparts -10 banded face pulls 3 rounds A. Five sets of: Deadlift x 1 rep 245# Rest 60 seconds KB Press x 5 reps 35, 35, 45, 35, 35# Rest 60 seconds 2 rope ascents Rest 60 seconds B. Complete as many rounds and reps as possible in 10 minutes of: 15 Kettlebell Swings 10 Push-ups 3 kipping pull-ups 7 rounds |
Re: The Shed 'O Pain
2 problems
10 push ups 5 second 2-finger hang 10 pronators 10 Flexbar wrist extensions 5 rounds Hangboard Strength Training Protocol. Retest. Step 1 Determine weight for workouts. Followed the protocol as described at [url]http://www.stevemaischtraining.com/f...-strength.html[/url] WFS #5 Moon Hangboard 20, 25, 30, 35, [B]40[/B]# +5 RPTC Shallow RPTC 2-finger -20, -15, -10, -5, [B]0#[/B] +5 RPTC Pinch -10, -5, 0, 5, [B]10#[/B] +5 Worked in an additional 10 sets of 10 push ups. Mobility Work |
Re: The Shed 'O Pain
10 Goblets Squats 35, 53, 71#
5 Strict Pull ups 0, 15, 30# 3 KB Arm Bars each arm 35, 45, 53# Shoulder Mobilization Routine -10 band dislocates -10 band pull aparts -10 banded face pulls 3 rounds A. Five sets of: Supine Ring Rows x 10 reps Rest 60 seconds Deadlift x 1 rep 245# Rest 60 seconds KB Press x 5 reps 35, 35, 35, 45, 35 Rest 60 seconds B. Kettlebell Swing x 12 reps 71# Air-Dyne 0.5 mile 3 min rest 3 rounds 1:48 1:47 1:47 Hard! 5 strict muscle ups + mobility work |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with friends. Fun! 10 Goblets Squats 35, 53, 71# 5 Strict Pull ups 0, 15, 30# 10 Thoracic Bridges Shoulder Mobilization Routine -10 band dislocates -10 band pull aparts -10 banded face pulls 3 rounds A. Five sets of: Deadlift x 1 rep 245# Rest 60 seconds Kettlebell Swings x 20 reps 53# Rest 60 seconds Turkish Get-Up x 2 reps each arm 35, 45, 53, 62, 71# Rest 60 seconds Ab Roll Outs x 10 reps Rest 60 seconds B. 5 pull-ups 10 push-ups 15 air squats 5 rounds 5:31 800 meter run |
Re: The Shed 'O Pain
5-4-3-2-1 problems (15 problems)
10 push-ups 5 -10 second 2-finger hang 10 pronators 10 reverse wrist curls using a Flexbar 5 rounds Hangboard Strength Training Protocol. 4 X (10 second hang + 2 minute rest) for each hold #5 Moon Hangboard +40# 7, 9, 9, 8 RPTC Shallow RPTC 2-finger 0# 7, 5, 7, 9 RPTC Pinch 10# 10, 10, 10, 10 Worked in 10 sets of 10 push ups and mobility work. |
Re: The Shed 'O Pain
5 prying goblet squats 35#
10 kettlebell swings 35# 2 TGUs 35# (1 each arm) 5 KB Presses each arm 35# 3 rounds 100 Kettlebell Swings 71# 7:25 3 minute rest 10 Turkish Get Ups 71# 6:45 10 minute EMOM 1. 1 strict ring muscle up 2. 1 deadlift @ 245# 5 kipping ring muscle ups (1 every 30 seconds) |
Re: The Shed 'O Pain
2 problems
10 push-ups 5 -10 second 2-finger hang 10 pronators 10 reverse wrist curls using a Flexbar 5 rounds Hangboard Strength Training Protocol. 5 X (10 second hang + 2 minute rest) for each hold #5 Moon Hangboard +40# 9, 9, 10, 9, 6 RPTC Shallow RPTC 2-finger 0# 5, 4, 8, 7, 8 RPTC Pinch 10# 10, 10, 10, 10, 10 Worked in 15 sets of 10 push ups and mobility work. |
Re: The Shed 'O Pain
10 Goblets Squats 35, 53, 71#
5 Strict Pull ups 0, 15, 30# 10 Thoracic Bridges Shoulder Mobilization Routine -10 band dislocates -10 band pull aparts -10 banded face pulls 3 rounds A. Five Sets Deadlift x 1 rep 245# Rest 45 seconds KB Shoulder Press x 5 reps 35# Rest 45 seconds Campus Board x 2 laps (1 on Metolius rung + 1 on sloper rung) Rest 45 seconds B. 5 rounds Pull-Ups x 5 reps Air Squats x 20 reps Double Unders x 25 reps 8:23 5 strict ring muscle ups + mobility work |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Jeff, Brad, and others. Had some good sends. Fun! Today 10 Goblets Squats 35, 53, 71# 5 Strict Pull ups 0, 15, 30# 3 Arm Bars each arm 35, 45, 53# Shoulder Mobilization Routine -10 band dislocates -10 band pull aparts -10 banded face pulls 3 rounds A. Five sets of: Deadlift x 1 reps 245# Rest 45 seconds Single-Arm Overhead KB Press x 5 reps each arm 35# Rest 45 seconds Ab Roll Outs x 12 reps Rest 45 seconds B. Four sets of: 30 seconds of Kettlebell Swings 19, 18, 18, 19 Rest 30 seconds 30 seconds of Push-ups 15, 21, 23, 20 Rest 30 seconds 30 seconds of Alternating Reverse Lunges 15, 15, 16, 16 Rest 30 seconds 30 seconds of Push-ups 20, 22, 20, 20 Rest 30 seconds 30 seconds of Air-Dyne 0.16, 0.18, 0.17, 0.18 Rest 30 seconds 30 seconds of Band Pull-Aparts 22, 22, 24, 23 Rest 30 seconds VooDoo Floss on arms. 0.5 mile run |
Re: The Shed 'O Pain
2 problems
10 push-ups 5 -10 second 2-finger hang 10 pronators 10 reverse wrist curls using a Flexbar 5 rounds Hangboard Strength Training Protocol. 6 X (10 second hang + 2 minute rest) for each hold #5 Moon Hangboard +40# 9, 9, 6, 9, 8, 6 RPTC Shallow RPTC 2-finger 0# 4, 7, 8, 9, 7, 7 RPTC Pinch 10# 10, 10, 10, 10, 10, 10 Worked in some balance, tumbling and mobility work. |
Re: The Shed 'O Pain
10 Goblets Squats 35, 53, 71#
5 Strict Pull ups 0, 15, 30# 3 Arm Bars each arm 35, 45, 53# Shoulder Mobilization Routine -10 band dislocates -10 band pull aparts -10 banded face pulls 3 rounds A. Five sets of: Deadlift x 1 reps 245# Rest 45 seconds Floor KB Press x 5 reps each arm 35, 53, 53, 53, 53# Rest 45 seconds Double Unders x 25 reps Rest 45 seconds B. Four sets of: 30 seconds of Kettlebell Swings 53# 18, 18, 18, 18 30 seconds of Rest 30 seconds of Dumbbell Push Press 2 35# KBs 8, 9, 10, 10 30 seconds of Rest 5 strict ring muscle ups (1 w/8# and 1 w/20#) + mobility work 2 attempts at a strict bar muscle up (second one close) |
Re: The Shed 'O Pain
2 problems
10 push ups 5-10 second 2-finger hang 10 pronators 10 Flexbar wrist extensions 5 rounds Hangboard Strength Training Protocol. Retest. Step 1 Determine weight for workouts. Followed the protocol as described at [url]http://www.stevemaischtraining.com/f...-strength.html[/url] WFS #5 Moon Hangboard 25, 30, 35, 35, 35# RPTC Shallow RPTC 2-finger -15, -10, -5, 0, 0# RPTC Pinch -5, 0, 5, 10, 15# Worked in an additional 15 sets of 10 push ups. |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Brad and Kenny. Fun. Today 10 Goblets Squats 35, 53, 71# 5 Strict Pull ups 0, 15, 30# 3 Arm Bars each arm 35, 45, 53# Shoulder Mobilization Routine -10 band dislocates -10 band pull aparts -10 banded face pulls 3 rounds A. Five sets of: KB Seesaw Press x 5 reps each arm 35# Rest 30 seconds Deadlift x 1 rep 245# Rest 30 seconds Turkish Get-Up x 2 reps each arm 35, 45, 53, 62, 71# Rest 30 seconds B. 0.25 mile run + ((5 pull ups, 10 push ups, 15 air squats) x 3) 3 rounds 18:25 Mobility Work +VooDoo flossing on elbows |
Re: The Shed 'O Pain
2 problems
10 push ups 5-10 second 2-finger hang 10 pronators 10 Flexbar wrist extensions 5 rounds Maximum Weight "7-53" Protocol (from "Training for Climbing" 3rd Edition) 7 second hang + 53 second rest x 3 3 minutes rest between sets Half Crimp x 2 sets (#5 Moon) 45# 7, 7, 7 sec 45# 7, 7, 7 sec 50# next time 2-finger (small on RPTC) 0# 7, 7, 7 sec 0# 7, 7, 7 sec 5# next time W Pinch (RPTC) 20# 7, 7, 7 sec 20# 7, 6, 7 sec 20# next time After each set of 3 hangs I did a lap on the campus board (Sloper rungs). 6 out 6 laps successful. |
Re: The Shed 'O Pain
10 Goblets Squats 35, 53, 71#
5 Strict Pull ups 0, 15, 30# 3 Arm Bars each arm 35, 45, 53# Shoulder Mobilization Routine -10 band dislocates -10 band pull aparts -10 banded face pulls 3 rounds Five sets Supine Ring Rows x 10 reps Rest 30 seconds Deadlift x 1 rep 245# Rest 30 seconds Side Plank x 30 seconds each side Rest 30 seconds B. 15 kettlebell swings 53# 5 goblet squats 53# 5 push-ups 10 rounds 14:23 5 strict ring muscle ups + mobility work |
Re: The Shed 'O Pain
2 problems
10 push ups 5-10 second 2-finger hang 10 pronators 10 Flexbar wrist extensions 5 rounds Maximum Weight "7-53" Protocol (from "Training for Climbing" 3rd Edition) 7 second hang + 53 second rest x 3 3 minutes rest between sets Half Crimp x 2 sets (#5 Moon) 50# 7, 5, 7 sec 50# 7, 6, 6 sec 50# next time 2-finger (small on RPTC) 5# 6, 5, 7 sec 5# 7, 7, 7 sec 5# next time W Pinch (RPTC) 20# 7, 7, 7 sec 20# 7, 6, 7 sec 25# next time After each set of 3 hangs I did a lap on the campus board (Sloper rungs). 6 out 6 laps successful. Also worked 5 sets of 5 KB Presses. 35# |
Re: The Shed 'O Pain
2+ problems 1:20, 1:35, 1:44, 0:55, 1:17
15 push ups 1 Deadlift @ 245# 5 rounds Sloper Campus Rung 45 second hang + 15 second rest 2:13 Next time I will try 30/30 so I can last 5 minutes. Run 1 mile 8:20 |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Norm and Brad. Fun! Today 10 Goblets Squats 35, 53, 71# 5 Strict Pull ups 0, 15, 30# 3 Arm Bars each arm 35, 45, 53# Shoulder Mobilization Routine -10 band dislocates -10 band pull aparts -10 banded face pulls 3 rounds A. Five sets Seesaw KB Press x 5 reps each arm 35# Rest 30 seconds Deadlift x 1 rep 245# Rest 30 seconds Ab Roll Outs x 12 reps Rest 30 seconds B. 4 pull ups 8 push ups 12 air squats 8 push ups 12 air squats 10 rounds 18:30 Sloper Campus Rung 30 second hang + 30 second rest 5:00 C. Run 1 mile 8:06 |
Re: The Shed 'O Pain
2 problems
10 push ups 5-10 second 2-finger hang 10 pronators 10 Flexbar wrist extensions 5 rounds Maximum Weight "7-53" Protocol (from "Training for Climbing" 3rd Edition) 7 second hang + 53 second rest x 3 3 minutes rest between sets Half Crimp x 2 sets (#5 Moon) 50# 4, 4, 5 sec 50# 7, 5, 4 sec 50# next time 2-finger (small on RPTC) 5# 5, 6, 4 sec 5# 7, 5, 5 sec 5# next time W Pinch (RPTC) 25# 7, 7, 7 sec 25# 7, 4, 5 sec 25# next time After each set of 3 hangs I did a lap on the campus board (Sloper rungs). 6 out 6 laps successful. Sloper Campus Rung 35 second hang + 25 second rest 4:30 Close! |
Re: The Shed 'O Pain
10 Goblets Squats 35, 53, 71#
5 Strict Pull ups 0, 15, 30# 3 Arm Bars each arm 35, 45, 53# Shoulder Mobilization Routine -10 band dislocates -10 band pull aparts -10 banded face pulls 3 rounds A. Five sets of: Dumbbell Bench Press x 10 reps 40# Rest 30 seconds Deadlift x 1 reps 245# Rest 30 seconds Elbows to High Plank x 10 reps Rest 30 seconds Supine Ring Row x 5 reps w/20# weight vest Rest 30 seconds B. Complete as many rounds and reps as possible in 12 minutes of: 5 pull ups 10 Push-Ups 15 KB Swings 53# 7 rounds + 5 reps 5 strict ring muscle ups |
Re: The Shed 'O Pain
2 problems
10 push ups 5-10 second 2-finger hang 10 pronators 10 Flexbar wrist extensions 5 rounds Maximum Weight "7-53" Protocol (from "Training for Climbing" 3rd Edition) 7 second hang + 53 second rest x 3 3 minutes rest between sets Half Crimp x 2 sets (#5 Moon) 35# 7, 7, 7 sec 35# 7, 7, 7 sec 40# next time 2-finger (small on RPTC) 0# 7, 6, 7 sec 0# 7, 7, 7 sec 0# next time W Pinch (RPTC) 20# 6, 5, 4 sec 20# 7, 4, 6 sec 20# next time After each set of 3 hangs I did a lap on the campus board (Metolius rungs). 5 out 6 laps successful. Sloper Campus Rung 35 second hang + 25 second rest 4:21 Worse that last time. Very hot in the Shed this afternoon. |
Re: The Shed 'O Pain
2+ continuous boulder problems
4 pull ups 8 push ups 12 air squats 4 pull ups 8 push ups 12 air squats Deadlift x 1 rep 5 rounds Sloper Campus Rung 35 second hang + 25 second rest 5 rounds Had to take a 5 second break on 4th and 5th round. 1.2 miles 10:20 |
Re: The Shed 'O Pain
10 Goblets Squats 35, 53, 71#
5 Strict Pull ups 0, 15, 35# 10 Thoracic Bridges Shoulder Mobilization Routine -10 band dislocates -10 band pull aparts -10 banded face pulls 3 rounds A. Deadlift x 1 rep 245# 30-60 seconds TGU x 2 reps each side 35, 45, 53, 62, 71# 30-60 seconds KB Press x 5 reps 35# 30-60 seconds B. Complete as many rounds and reps as possible in 10 minutes of: 5 Pull-Ups 10 Kettlebell Swings 20 Air Squats 6 rounds + 5 reps C. 1.50 mile run 12:00 |
Re: The Shed 'O Pain
2 problems
10 push ups 5-10 second 2-finger hang 10 pronators 10 Flexbar wrist extensions 5 rounds Maximum Weight "7-53" Protocol (from "Training for Climbing" 3rd Edition) 7 second hang + 53 second rest x 3 3 minutes rest between sets Half Crimp x 2 sets (#5 Moon) 40# 7, 7, 7 sec 40# 7, 7, 7 sec 55# next time 2-finger (small on RPTC) 0# 7, 7, 6 sec 0# 7, 7, 7 sec 0# next time W Pinch (RPTC) 20# 7, 7, 7 sec 20# 7, 7, 7 sec 25# next time After each set of 3 hangs I did 2 laps on the campus board (Sloper rungs). 12 out 12 laps successful. Sloper Campus Rung 35 second hang + 25 second rest 4:32 Close! |
Re: The Shed 'O Pain
10 Goblets Squats 35, 53, 71#
5 Strict Pull ups 0, 15, 35# 10 Thoracic Bridges Shoulder Mobilization Routine -10 band dislocates -10 band pull aparts -10 banded face pulls 3 rounds A. Five sets of: Deadlift x 1 rep 245# Rest 45 seconds Dumbbell Bench Press x 10 reps 40# Rest 45 seconds Side Plank x 30 seconds each side Rest 45 seconds B. 12 pull ups 20 push ups 30 Double Unders 5 rounds 14:17 5 strict ring muscle up, 1 kipping ring muscle up, & mobility work |
Re: The Shed 'O Pain
2 problems
10 push ups 5-10 second 2-finger hang 10 pronators 10 Flexbar wrist extensions 5 rounds Maximum Weight "7-53" Protocol (from "Training for Climbing" 3rd Edition) 7 second hang + 53 second rest x 3 3 minutes rest between sets Half Crimp x 2 sets (#5 Moon) 45# 7, 7, 7 sec 45# 7, 7, 7 sec 50# next time 2-finger (small on RPTC) 0# 7, 7, 7 sec 0# 7, 7, 7 sec 5# next time W Pinch (RPTC) 25# 7, 7, 7 sec 25# 7, 7, 7 sec 30# next time After each set of 3 hangs I did 2 laps on the campus board (Sloper rungs). 12 out 12 laps successful. Also worked in 5 sets of 5 KB Presses. 35# Sloper Campus Rung 35 second hang + 25 second rest 5 rounds Successful. |
Re: The Shed 'O Pain
10 Goblets Squats 35, 53, 71#
5 Strict Pull ups 0, 15, 30# 3 Arm Bars each arm 35, 45, 53# Shoulder Mobilization Routine -10 band dislocates -10 band pull aparts -10 banded face pulls 3 rounds A. Five sets of: Deadlift x 1 rep Rest 45 seconds Kettlebell Swing x 20 reps 53# Rest 45 seconds Ab Wheel Roll-outs x 12 reps Rest 45 seconds B. As many rounds as possible in 12 minutes: 4 pull ups 8 push ups 12 air squats 12 rounds + 4 reps C. 1 mile run 8:00 |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Jeff, Robert, and others. Good time. Tweaked my left hip flexor a little. Today 10 Goblets Squats 35# 5 Strict Pull ups 3 Arm Bars each arm 35# Shoulder Mobilization Routine -10 band dislocates -10 band pull aparts -10 banded face pulls 3 rounds 2 TGUs each arm 35, 45, 53, 62, 71# 20 Kettlebell Swings 35, 45, 53, 62, 71# 5 rounds Mobility Work and VooDoo Flossing on forearms. I ran a couple of strides up and down the street to test the hip flexor. It seemed fine. Murph tomorrow:zombie: |
Re: The Shed 'O Pain
10 Goblets Squats 35#
5 Strict Pull ups 3 Arm Bars each arm 35# Shoulder Mobilization Routine -10 band dislocates -10 band pull aparts -10 banded face pulls 3 rounds Participated in Crossfit Tiffin's annual "Murph" Memorial Day WOD. A lot of new faces at Crossfit Tiffin. A very friendly and enthusiastic group. "Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run 44:45 I did it in 46:15 last year. I was able to comfortably complete the workout. My training for the last month or so was geared towards today. Fun day at Crossfit Tiffin. |
Re: The Shed 'O Pain
2 problems
10 push ups 5-10 second 2-finger hang 10 pronators 10 Flexbar wrist extensions 5 rounds Maximum Weight "7-53" Protocol (from "Training for Climbing" 3rd Edition) 7 second hang + 53 second rest x 3 3 minutes rest between sets Half Crimp x 2 sets (#5 Moon) 50# 7, 6, 6 sec 50# 6, 6, 5 sec 50# next time 2-finger (small on RPTC) 5# 7, 5, 5 sec 5# 7, 6, 7 sec 5# next time W Pinch (RPTC) 30# 7, 7, 7 sec 30# 6, 7, 5 sec 30# next time Worked in 5 sets of 5 KB Presses. 35# Sloper Campus Rung 40 second hang + 20 second rest 5 rounds 40, 40, 40, 32, 30 |
Re: The Shed 'O Pain
10 Goblets Squats 35, 53, 71#
5 Strict Pull ups 0, 20, 40# 3 Arm Bars each arm 35, 45, 53# Shoulder Mobilization Routine -10 band dislocates -10 band pull aparts -10 banded face pulls 3 rounds A. 5 sets of: Deadlift x 1 rep 245# 30-60 seconds Campus Sloper Lap x2 30-60 seconds Kettlebell Floor Presses x 10 reps 35, 53, 53, 53, 53# 30-60 seconds B. 0.5 mile Air-Dyne 20 Kettlebell Swings 53# 5 rounds 13:32 5 strict ring muscle ups |
Re: The Shed 'O Pain
2 problems
10 push ups 5-10 second 2-finger hang 10 pronators 10 Flexbar wrist extensions 3 rounds Maximum Weight "7-53" Protocol (from "Training for Climbing" 3rd Edition) 7 second hang + 53 second rest x 3 3 minutes rest between sets Half Crimp x 2 sets (#5 Moon) 50# 7, 3, 5 sec 50# 6, 6, 4 sec 50# next time 2-finger (small on RPTC) 5# 6, 5, 6 sec 5# 7, 7, 7 sec 5# next time W Pinch (RPTC) 30# 7, 7, 4 sec 30# 6, 6, 7 sec 30# next time Worked in 5 sets of 5 KB Presses. 35# Sloper Campus Rung 40 second hang + 20 second rest 5 rounds 40, 40, 40, 35, 32 |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Jeff and Brad. Sent a couple of good problems. Fun Tweaked my left knee on a heel hook. Today 10 Goblets Squats 25, 30, 40# 5 Strict Pull ups 0, 20, 40# 3 Arm Bars each arm 35, 45, 53# Shoulder Mobilization Routine -10 band dislocates -10 band pull aparts -10 banded face pulls 3 rounds A. 5 sets of: Deadlift x 1 rep 245# 60 Strict Ring Muscle Ups x 2 (these felt really good today) 60 Hip Extensions x 10 reps 60 2 strict bar muscle ups:) B. 0.5 mile Air-Dyne 20 push ups 5 rounds 12:19 My knee really bothered me last night. I got through my warm up and the first part of my workout with some pain. The Air-Dyne part of the metcon helped loosen up my knee nicely. Afterwards, I was able to walk around the block pain-free. I'm sure it will tighten up today but I am encouraged. I should be fine for my trip to Wyoming.:) |
Re: The Shed 'O Pain
5-4-3-2-1 problems
15 push ups 5-10 second 2-finger hang 10 pronators 10 Flexbar wrist extensions 5 rounds Maximum Weight "7-53" Protocol (from "Training for Climbing" 3rd Edition) 7 second hang + 53 second rest x 3 3 minutes rest between sets Half Crimp x 2 sets (#5 Moon) 50# 7, 7, 4 sec 50# 4, 4, 4 sec 50# next time 2-finger (small on RPTC) 5# 4, 7, 5 sec 5# 4, 4, 4 sec 5# next time W Pinch (RPTC) 30# 7, 7, 7 sec 30# 7, 7, 7 sec 30# next time Worked in 5 sets of 5 KB Presses. 35# Sloper Campus Rung 40 second hang + 20 second rest 5 rounds 40, 40, 40, 38, 30 VooDoo Flossing on forearms and elbows. |
Re: The Shed 'O Pain
10 Goblets Squats 25, 30, 40#
5 Strict Pull ups 3 Arm Bars each arm 35, 45, 53# Shoulder Mobilization Routine -10 band dislocates -10 band pull aparts -10 banded face pulls 3 rounds 5 sets of: Deadlift x 1 30-60 seconds Supine Ring Rows x 10 reps 30-60 seconds Ab Wheel Roll Outs x 10 reps 30-60 seconds |
Re: The Shed 'O Pain
6/7/17-6/18/17
Lander, Wyoming Climbing trip with Norm and Brendan. Excellent trip! We climbed 7 out of the 8 days allotted to climb. We had a few adventures. I knocked off a 50# rock very close to my belayer, Brendan. It bounced off the ground and collided with him. He had a lot of bruises and scrapes. Thankfully nothing more serious. We did everything right. I screamed rock several times and Brendan avoided a direct collision while maintaining the belay. I am very grateful. Climbing wise, I started off a little slow. The lack of climbing on rock was apparent. I was questioning my fitness. The last few days my climbing picked up. I ended up redpointing "Diamonds and Rain." A very stiff 5.12a Eric Horst route. I had tried it last year and it was one of my goals for this year. I almost didn't get on it because I felt my fitness wasn't adequate. I'm glad I did. The redpoint was a battle. You had to put the pain aside and totally engage in the climb. A rewarding send. I tweaked my left shoulder on the climb. I didn't notice until after I settled down. It is now quite sore. Hopefully in a few days it will feel better. Another noteworthy climb we did was "Tribal War" 5.11b. It was a stiff 11b. The crux was the vertical face down low. It also had a steep, juggy finish. Fun! When we weren't climbing we enjoyed some geocaching, the local restaurants and bars, and a little exploring. We even watched the Cavs play at two of the local bars. Fun. Overall a great trip. I enjoyed the company and everything we did. |
Re: The Shed 'O Pain
10 Goblets Squats 25, 30, 40#
5 Strict Pull ups 3 Arm Bars each arm 15, 20, 356# 10 band pull aparts 3 rounds A. Deadlift x 1 rep @ 205 60 seconds Ring Rows x 10 reps 60 seconds Kettlebell Press x 5 20# 60 seconds B. 0.5 mile Air-Dyne 25 KBS 35# 25 Double Understanding 3 rounds 10:42 |
Re: The Shed 'O Pain
2 TGUs each arm 20, 35, 45#
10 Bulgarian goat bag swings 35, 45, 53# 5 strict pull ups 10 cuban band pulls 10 band pull aparts 3 rounds A. 5 Sets of: Deadlift x 1 rep @ 225# 30 seconds Bottom’s Up KB Press x 5 reps 15, 20, 20, 20, 20# 30 seconds Ab Wheel Roll Outs x 8 reps 30 seconds B. Three rounds for time of: 7 Strict Pull-Ups 14 Push-Ups 21 Kettlebell Swings 8:36 Shoulder is still tender but doing better. |
Re: The Shed 'O Pain
Yesterday
Bouldered with Norm at Rock Mill. Shoulder was sore but it loosened up and I hit it pretty hard. Probably too hard. Today 10 Goblets Squats 25, 30, 40# 5 Strict Pull ups 3 Arm Bars each arm 35, 45, 53# 10 band pull aparts Cuban band rotations 3 rounds A. Five sets of: Deadlift x 1 rep 225# Rest 30 seconds KB Floor Press x 10 reps 35# Rest 30 seconds Ring Rows x 10 reps Rest 30 seconds Side Plank x 30 seconds each side Rest 30 seconds B. Four rounds for time of: 0.5 mile Air-Dyne 20 Push-Ups 20 Air Squats 14:51 Shoulder still tender. |
Re: The Shed 'O Pain
Today
10 Goblets Squats 35, 45, 53# 5 Strict Pull ups 3 Arm Bars each arm 35, 45, 53# 15 band pull aparts 10 Banded External Rotations 3 rounds A. Three sets of: Bulgarian Split Squat x 10 reps (5 reps each leg) 20, 25, 30# Rest 45 seconds Turkish Get-up x 2 reps each arm 35, 45, 53# Rest 45 seconds Reverse Snow Angel x 10 reps 2.5# Rest 45 seconds B. Three rounds for time of: 50 Double Unders 20 Alternating Cossack Squats (with DB Goblet Hold) 10# 8:26 |
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