Re: The Shed 'O Pain
 

Bouldered at Rock Mill with Norm, Jeff, and Brad. Always a good time. Shoulder still sore.

Re: The Shed 'O Pain
 

Just got back from Vegas. We visited The Grand Canyon, Mt. Charleston, Red Rocks, and The Hoover Dam. We also spent some time at the casinos gambling, drinking, eating, and chilling at the pool. Fun time but it's good to be home. Exercise wise we walked probably at least 4 miles a day. I did spend an hour at the casino gym doing various exercises just to loosen up.

Today
10 Goblets Squats 35, 45, 53#
5 Strict Pull ups
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-10 band dislocates (these hurt the shoulder so I will leave them out for a while)
-10 band pull aparts
-10 banded face pulls (used pulley system for hangboard, worked really well)
3 rounds

A.
Three sets of:
Deadlift x 1 reps @ 225#
Rest 30-60 seconds
Single-Arm Kettlebell Press x 5 reps each 20, 35, 35#
Rest 30-60 seconds
100-Meter Suitcase Carry + Waiter’s Carry (35# up, 53# down, switch)
Rest 30-60 seconds

B.
5 rounds:
15 kettlebell swings 35#
5 goblet squats 35#
5 push ups
6:51

Re: The Shed 'O Pain
 

10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 10, 20#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 banded face pulls (used pulley system for hangboard, worked really well)
3 rounds

A.
Five sets of:
Deadlift x 1 rep @ 225#
Rest 30-60 seconds
Turkish Get Up x 4 reps (2 each arm) 35, 45, 53, 53, 53#
Rest 30-60 seconds
Ring Push Ups x 10 reps
Rest 60 seconds
B.
Every minute, on the minute, for 10 minutes:
5 Russian Kettlebell Swings 53#
5 Burpees

Re: The Shed 'O Pain
 

10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 10, 20#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 banded face pulls (used pulley system for hangboard, worked really well)
10 banded external rotations
3 rounds

5 sets of:
Deadlift x 1 reps 225
30-60 seconds rest
Single-Arm Kettlebell Row x 8 reps 53#
30-60 seconds rest
Ab Roll Outs x 10 reps
30-60 seconds rest

B. 35# Kettlebell
5 x one arm swing
5 x clean AND press
5 x snatch
5 x front squat
Left and Right arms
3 rounds
8:25

Re: The Shed 'O Pain
 

I stripped my wall and put some of the holds back up. Very time consuming and labor intensive. I guess that's why I hadn't done it for over 3 years.

2 problems
10 push ups
5-10 second 2-finger hold on RPTC.
10 pronators
10 reps on Flexbar.
5 rounds

Spent an additional 30 minute making up problems. I have a couple of possibilities. Also continued to put more holds on the wall.

Re: The Shed 'O Pain
 

10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 10, 20#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 banded face pulls (used pulley system for hangboard, worked really well)
10 banded external rotations
3 rounds

A.
Five sets of:
Dumbbell Bench Press x 10 reps 25, 30, 40, 40, 40
Rest 45 seconds
Deadlift x 1 rep 225, 230, 235, 240, 245#
Rest 45 seconds
Elbows to Planks x 10 reps
Rest 45 seconds

B.
5 x kettlebell swings 35#
3 x military press/side 35#
5 x kettlebell swings 35#
5 x goblet squat 35#
Prescription:
Complete as many quality rounds as possible in 10 minutes, resting as little as you have to but as long as you need.
7 rounds

100 additional band pull aparts

Re: The Shed 'O Pain
 

10 Goblets Squats 35, 45, 53#
5 Strict Supinated Grip Pull ups 0, 10, 20#
2 TGUs each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 banded face pulls (used pulley system for hangboard, worked really well)
10 banded external rotations
3 rounds

(Swings + Push-Ups + Rope Ascent) X 10 rounds
10 x kettlebell swings
10 x push-ups
1 x rope ascent
18:35

100 Additional Band Pull Aparts

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with a good group. Shoulder is feeling better and I felt pretty strong. Sent some good problems.

Today
10 Goblets Squats 35, 45, 53#
5 Strict Supinated Grip Pull ups 0, 10, 20#
2 TGUs each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 banded face pulls (used pulley system for hangboard, worked really well)
10 banded external rotations
3 rounds

A.
Five sets of:
Deadlift x 1 rep 245#
Rest 30 seconds
Side Plank (Left) x 30 seconds
Rest 30 seconds
Strict Muscle Up x 1 rep
Rest 30 seconds
Side Plank (Right) x 30 seconds
Rest 30 seconds

B.
A Get Up for Good Measure
5 x One-Arm Swing

5 x Clean

5 x Snatch

1 x Reverse Turkish Get-Up
Prescription:
Complete as many quality rounds as possible in 15 minutes, resting as little as you have to but as long as you need. Finish all exercises on one side before switching to the other side. 35#
10 rounds (5 on left and 5 on right)

100 Additional Band Pull Aparts

Re: The Shed 'O Pain
 

2 problems
12 push ups
5-10 second 2 finger hang
10 pronators
Flexbar
20 band pull aparts
5 rounds

30 additional minutes setting and sending new problems. 3 moderately hard problems.

Added a few more holds.

Re: The Shed 'O Pain
 

10 Goblets Squats 35, 45, 53#
5 Strict Supinated Grip Pull ups 0, 10, 20#
2 TGUs each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 banded face pulls (used pulley system for hangboard, worked really well)
10 banded external rotations
3 rounds

A.
Three sets of:
Front Squat x 5 reps 95, 115, 135(3)
Rest 90 seconds
Strict Supinated-Grip Pull-Ups x 8 reps
Rest 90 seconds

B.
The Original Deep 6 Plan
All lifts are done right-handed without setting the bell down between moves.
1. 5 Swings
2. 5 Snatches
3. 5 Cleans and Presses
4. 5 Front Squats
5. 1 Reverse Get-up
6. Now switch hands and repeat the sequence on the left.
35#
3 rounds.

100 Additional Band Pull Aparts

Re: The Shed 'O Pain
 

2 problems
15 push ups
5-10 second 2 finger hang
10 pronators
Flexbar
20 band pull aparts
5 rounds

30 additional minutes setting and sending new problems. 2 moderately hard problems.

Added a few more holds.

Re: The Shed 'O Pain
 

10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 10, 20#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 banded face pulls (used pulley system for hangboard, worked really well)
10 banded external rotations
3 rounds

A.
5 sets of:
Deadlift x 1 rep 225#
30-60 seconds rest
TGUs x 2 reps each arm 35, 45, 53, 62, 62#
30-60 seconds rest
L-Sit Tuck to Extension x 10 reps (hard)
30-60 seconds rest

B.
12 minute AMRAP
5 x One-arm kettlebell swing
5 x Clean and press

5 x Snatch

5 x Windmills (I need to work on these)
5 x Reverse lunge
Alternate Sides
6 rounds (3 each side)

E2MOM
1 strict ring muscle up
20 banded pull aparts
5 rounds

Re: The Shed 'O Pain
 

Hey Tim- How ya doin?? See you hit the big 50.. Nice!!! Join us over on the 50 and Over board from time to time. As you know JT spent time over there with us. We'd be happy to have you. Patrick

7.13.2017 Thursday

WU: 3 Rounds
5 T2B
10 Push-up
15 Situps

4 x 3 Turkish Get Ups

Four sets of:
Turkish Get-Ups x 3 reps each arm
Rest 90 seconds
L-Sit Tuck to Extension x 7-10 reps
(extend the legs for 2-5 seconds, pull them in for 2-5 seconds and repeat)
Rest 90 seconds

WOD:
AMRAP

Every minute, on the minute, for 10 minutes:
8 Alternating Dumbbell Snatches (75/55 lbs) 40lb for 4 sets then 30lb....
Double-Unders x Max Reps
(Score total number of double-unders performed.)

Tuff work today Turkish Get-ups and this WOD worked me today..
150SU for me.

Re: The Shed 'O Pain
 

Hi Patrick. I am doing well. I'm glad to see you still hitting it hard. Yes I am now 50. I feel pretty good. Thanks for the invite to 50 and Over.

10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 10, 20#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 banded face pulls (used pulley system for hangboard, worked really well)
10 banded external rotations
3 rounds
All done under 15 minutes.

EMOM-30 minutes
1. Air-Dyne x 30 seconds
2. Hip Extensions x 10 reps
3. Push ups x 10 reps
4. Kettlebell Swings x 10 reps 53#
5. Double Unders x 25 reps
6. Rope Ascent x 2

E2MOM
Deadlift x 1 rep 225#
20 Band Pull Aparts
Flexbar
5 rounds

Re: The Shed 'O Pain
 

Got back yesterday from the New River Gorge. Great climbing trip with Norm, Ken, Brendan, and Georgia. I'm definitely getting my flow back on the rock. I sent many good climbs including a 11c, 12a, and 11d. My favorite was Six Dollars at Summersville. A good send in summer conditions. If I can keep this up fall should be good. I just need to stay healthy and get at least one more trip to the New this summer.

Today
10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 10, 20#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 banded face pulls (used pulley system for hangboard, worked really well)
10 banded external rotations
3 rounds
All done under 15 minutes.

A.
5 sets of:
Deadlift x 1 rep 225#
30 seconds
Supine Ring Rows x 10 reps
30 seconds
TGUs x 2 each arm 35, 45, 53, 61, 71#
30 seconds

B.
5 rounds of:
5 cleans
10 seesaw presses (5 each arm)
5 Front Squats
5 push ups
35# kettlebells
8:42

C.
Strict Ring Muscle Up x 1
20 Band Pull Aparts
5 rounds

Re: The Shed 'O Pain
 

7.18.2017 Tuesday
WU: Run 1 lap, then 3 rounds
5 pull-ups
10 lunges
15 cradle-rocks

4 x 5 Bench and Pull Ups
did Bench @95lb. 10,5,5,5 strict Pull-ups

Four sets of:
Bench Press x 5
Rest 90 seconds
Strict Pull-Ups x Max Reps
Rest 90 seconds

WOD:
Five rounds for time of:
400 Meter Run
30 Kettlebell Swings (24/16 kg)
20 Push-Ups

27:20 I was able to RX this one. Its been awhile since I RX'd a WOD. Tho, my hip is complaining.......150KB swings is a lot.

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Norm and Ken.

Today
10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 10, 20#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 banded face pulls (used pulley system for hangboard, worked really well)
10 banded external rotations
3 rounds
All done under 15 minutes.

A. (17:00)
Five Sets of:
Deadlift x 1 rep 225
45 seconds
Ab Roll outs x 10 reps
45 seconds
Double Unders x 25 reps
45 seconds

B. (35:00)
The Original Deep 6 Plan
All lifts are done right-handed without setting the bell down between moves.
1. 5 Swings
2. 5 Snatches
3. 5 Cleans and Presses
4. 5 Front Squats
5. 1 Reverse Get-up
6. Now switch hands and repeat the sequence on the left.
3 rounds. 3#

C. (50:00)
E2MOM
20 band pull aparts
walk on parallettes

Re: The Shed 'O Pain
 

10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 10, 20#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 banded face pulls (used pulley system for hangboard, worked really well)
10 banded external rotations
3 rounds
All done under 15 minutes.

A.
Five sets of:
DB Bench Press x 10 reps 40# DBs
Rest 45 seconds
Rope Ascents x 2
Rest 45 seconds
Side Planks x 30 seconds
Rest 45 seconds

B.
For time:
1 mile Air-Dyne
25 Kettlebell Swings 53#
50 Air Squats
400 Meter Run
20 Kettlebell Swings
40 Air Squats
13:07

E2MOM
20 Band Pulls
1 Deadlift @ 225 (Felt a twinge in my lower back on the 3rd deadlift, Stopped Deadlifting)
1 strict ring muscle up
5 rounds

Hopefully the back isn't too bad.

Re: The Shed 'O Pain
 

Take it easy on the Back Tim. Listen to your body talk.....

7.21.2017 Friday

WU: RUN 400M then 3 Rounds
5 Ring Dips
10 KB twists
10 Air-squats

4 x 5 sadb and rdk

Four sets of:
Single-Arm Dumbbell Press x 4-6 reps each arm @ 25lb
Rest 90 seconds
Romanian Deadlift x 6-8 reps @ 30X1 @95lb
Rest 90 seconds

WOD:
Partners alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:
3 Dumbbell Man-Makers
6 Burpee Pull-Ups
9 Box Jumps (24″/20″)

We go 8rds. + 5 Did the 8am class today. Nice to see some folks I have not seen in along time.

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill. I only got on problems that I wouldn't fall off. Climbed down. No falls.

0.25 mile Air-Dyne
5 Strict Pull ups
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 banded face pulls (used pulley system for hangboard, worked really well)
10 banded external rotations
3 rounds

5 sets
10 Reverse Alternating Lunges 0, 25, 25, 50, 60
60 seconds rest
2 strict ring muscle ups
60 seconds rest
20 band pull aparts
60 seconds rest

3 rounds on the 4 minutes
0.5 mile Air-Dyne
15 push ups
2:19, 2:10, 2:03

Good advice Patrick. Definitely taking it easy on the back. Only back friendly exercises today.

Re: The Shed 'O Pain
 

2 problems
10 push ups
20 band pull aparts
10 second 2 finger hold
10 pronators
flexbar
5 rounds

Set a new problem. No send. Something to work on.

Steve Maisch Training
Hangboard Strength

Testing Day
Open Crimp (Small Metolius Rung) [B]10#[/B]
0, 2.5, 5, 7.5, 10#
L. 2-Finger [B]10#[/B]
-10, -5, 0, 5, 10#
W. Pinch-RPTC [B]0#[/B]
-10, -7.5, -5, -2.5, 0#

Worked in a few ring dips.
1-2-3-4-5

Re: The Shed 'O Pain
 

10 Goblets Squats 25, 30, 40#
5 Strict Pull ups 0, 10, 20#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 banded face pulls (used pulley system for hangboard, worked really well)
10 banded external rotations
3 rounds

5 sets of:
Landmine Front Squats x 5 reps 45. 55, 65, 75, 85#
60 seconds rest
Seesaw KB Press x 10 reps (5 each arm) 35# KBs
60 seconds rest
Reverse Snow Angels x 10 reps 2.5#
60 seconds rest

0.5 mile Air-Dyne every 3 minutes
5 rounds
1:28
1:27
1:26
1:24
1:23

15 push ups
20 band pull aparts
5 rounds on the 2 minutes

Back felt better today.

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill. I got a blue problem I had worked on previously. Worked on a white problem. Finished by completing all the pink problems. Went for a walk with Lisa and incorporated 3 50 yard uphill strides.

Today
10 Goblets Squats 35, 45, 45#
6 Strict Pull ups 0, 10, 20#
2 TGUs 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 banded face pulls (used pulley system for hangboard, worked really well)
10 banded external rotations
3 rounds

A.
5 sets of:
Bulgarian Goat Bag Swings x 10 reps 35, 45, 53, 62, 71#
30 seconds rest
Landmine Press x 5 each arm 10, 12.5, 15, 17.5, 20#
30 seconds rest
Ring Rows x 10 reps
30 seconds rest

B.
10 min EMOM 35# KBs
2-1-3 kettlebell armor building complex
2 double cleans
1 double press
3 front squats
This wasn't as bad as I thought it would be. I may get a second 45# KB. 53# pounds would be a nice goal.

Voodoo flossing on forearms.

Re: The Shed 'O Pain
 

Yesterday
Climbed at Hinckley with a good group. I did about 15 laps. Good summer conditions. Later, Lisa and I went for a walk. I worked in 3 uphill strides.

10 Goblets Squats 35, 45, 53#
6 Strict Neutral Grip Pull ups 0, 10, 20#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 banded face pulls (used pulley system for hangboard, worked really well)
10 banded external rotations
3 rounds

A.
5 sets of:
Goblet Squat x 5 reps 62, 71, 71, 71, 71#
45 seconds rest
One Arm KB Floor Press x 5 reps each arm 35, 45, 45, 45, 45,#
45 seconds rest
Batwings x 10 reps 25# DBs
45 seconds rest

B.
10 min EMOM (Last round I did 2 cycles) I am enjoying kettlebell complexes.
Double KB Complex 35# KBs
1 Swing
1 Snatch
1 Clean
1 Seesaw Press
1 Front Squat

1 strict ring muscle up
20 band pull aparts
5 rounds on the 2 minutes.

Re: The Shed 'O Pain
 

2 problems
10 push ups
5-10 second 2-finger hang
20 band pull aparts
10 pronators
Flexbar
5 rounds

Completed all established problems and set a new one. Not real hard.

Steve Maisch Training
Hangboard Strength
Workout 1
10 second hang with 2 minutes rest between. Four sets for each hold.
Open Crimp (Small Metolius Rung) 10#
10, 10, 10, 10
L. 2-finger 10#
10, 9, 10, 10
Pinch-RPTC 0#
10, 10, 10, 10

Worked in 5 sets of 10 Ab Roll Outs.

Re: The Shed 'O Pain
 

So every day in July was 96F or above, 1st time this has happened here in the Sacramento, CA area. 31 days 90F+ days. Plenty of 100F+ days too!!! Looks like we are in another 5+ day of 100F + days. We've had 22 so far this year. Record is 44 days in 1987 when I first moved here as a young 23 yr. old lad...

8.01.2017 Tuesday
WU: 2Min Dyno-Glyde Bike then 3 rounds
5 K2E
10 Pass-thrus
10 Push-ups
15 Airsquats

1 x 3 Push Press 75,85,95,115 1@135lb

Score Type:: Total Weight
Build to a heavy 3rep
*From Floor*

WOD:
3 Rounds:
30 Push Press (95/65#) 65 for 1 set, 45 for the last 2 sets
30 WallBalls (20/14#) Did Sit-ups instead

14:28

Re: The Shed 'O Pain
 

10 Goblets Squats 35, 45, 53#
6 Strict Pull ups 0, 10, 20#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 banded face pulls (used pulley system for hangboard, worked really well)
10 banded external rotations
3 rounds

5 sets of:
Kettlebell Swings x 25-20-15-10-5/35-45-53-71-88#
60 seconds rest
Sloper Campus x 2
60 seconds rest
TGUs x 2 reps each arm 35, 45, 53, 62, 71#
60 seconds rest

The Original Deep 6 Plan 35# KB
All lifts are done right-handed without setting the bell down between moves.
1. 5 Swings
2. 5 Snatches
3. 5 Cleans and Presses
4. 5 Front Squats
5. 1 Reverse Get-up
6. Now switch hands and repeat the sequence on the left.
3 rounds

20 band pull aparts
Floor Rolls (Down and Back) These made me quite nauseated.
30 second hang on pull up bar
5 rounds on the 2 minutes

I watched a really good documentary on Ido Portal last night. I recommend it.
It's called "Ido Portal-Just Move." I found it on the LondonReal website. There is profanity.

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill. Did two new blues and one orange. Worked on a white. Close. Maybe tomorrow.

Today
10 Goblets Squats 35, 45, 53#
6 Strict Pull ups 0, 10, 20#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 banded face pulls (used pulley system for hangboard, worked really well)
10 banded external rotations
3 rounds

A.
5 sets of:
Bulgarian Goat Bag Swings x 10 reps 53, 62, 71, 71, 88#
30-60 seconds rest
Push-ups x 10 reps (0, 10, 15, 20, 25# added)
30-60 seconds rest
Inverted Row x 10 reps
30 -60 seconds rest

B.
15 min EMOM 35 pound KBs
2-1-3 kettlebell armor building complex
2 double cleans
1 double press
3 front squats

20 band Pull Aparts
20 Flexbar
Walk on parallettes and 2x4
5 rounds on the 2 minutes

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill. Finished the white I was working on on Thursday. First go. Sent a couple of orange problems as well. Fun day bouldering with Jeff and Brad.

Today
10 Goblets Squats 35, 45, 53#
6 Strict Pull ups 0, 10, 20#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 banded face pulls (used pulley system for hangboard, worked really well)
10 banded external rotations
3 rounds

5 sets of:
Deadlift x 5 reps 135, 155, 175, 185, 205#
60 seconds rest
SeeSaw Kettlebell Press x 5 each arm 35# KBs
60 seconds rest
Double Unders x 25 reps
60 seconds rest

8 double cleans 35# KBs
5 front squats
3 push ups
2 renegade rows
1 minute plank
3 rounds
8:05

1 strict muscle up
20 band pull aparts
20 Flexbar wrist extensions
5 rounds

Re: The Shed 'O Pain
 

2 problems
10 push ups
5-10 second 2-finger hang
10 band pull aparts
Flexbar wrist extensions

Steve Maisch Training
Hangboard Strength
Workout 2
10 second hang with 2 minutes rest between. Four sets for each hold.
Open Crimp (Small Metolius Rung) 10#
10, 10, 10, 10, 10
L. 2-finger 10#
10, 8, 8, 7, 9
Pinch-RPTC 0#
10, 10, 10, 10, 10

Worked in 5 sets of 10 hip extensions, ab roll outs, and push ups.

Re: The Shed 'O Pain
 

10 Goblets Squats 35, 45, 53#
6 Strict Pull ups 0, 10, 20#
2 TGUs 35, 53, 71#
Shoulder Mobilization Routine
-20 band pull aparts
-10 banded face pulls (used pulley system for hangboard, worked really well)
10 banded external rotations
3 rounds

Four sets of:
Alternating Reverse Lunges x 5 each leg 35, 35, 45, 45#
Rest 45 seconds
Dumbbell Bench Press x 10 reps 40#
Rest 45 seconds
Inverted Rows x 10 reps
Rest 45 seconds

Kettlebell Cyclone 35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
Prescription: Perform one rep of each exercise-15 min EMOM

100 Band Pull-Aparts + Mobility Work

Re: The Shed 'O Pain
 

2 problems
12 push ups
10 second 2-finger hang
10 band pull aparts
Flexbar wrist extensions
5 rounds

Steve Maisch Training
Hangboard Strength
Workout 3
10 second hang with 2 minutes rest between. Four sets for each hold.
Open Crimp (Small Metolius Rung) 10#
10, 10, 10, 10, 10, 10
L. 2-finger 10#
10, 10, 10, 10, 10, 10
Pinch-RPTC 0#
10, 10, 10, 10, 10, 10

Worked in 5 sets of 20 glute bridges, 5 sets of 12 push ups, and 5 sets of 20 band pull aparts.
Couch stretch

Re: The Shed 'O Pain
 

15 Kettlebell swings 35, 45, 53#
6 Strict Pull ups 0, 10, 20#
3 Windmils 20, 20, 35
Shoulder Mobilization Routine
-20 band pull aparts
-10 banded face pulls (used pulley system for hangboard, worked really well)
10 banded external rotations
3 rounds

5 sets of:
Deadlift x 1 rep 185, 195, 205, 215, 225#
60 seconds
KB Floor Press x 5 reps 35, 45, 45, 53, 53#
60 seconds
Campus Board (sloper) x 2 laps
60 seconds

10 minute EMOM
2-1-3 kettlebell armor building complex 45# KBs
2 double cleans
1 double press
3 front squats
I used 44s for the first 5 rounds and 35s for the last 5 rounds. Press was getting hard. Left arm is weaker than right. I'm working on it.

1 strict ring muscle up
20 band pull aparts
30 seconds deep squat hold
5 rounds on the 2 minutes.

Re: The Shed 'O Pain
 

5 rounds
20 Kettlebell Swings
2 TGUs (1 each arm)
35, 44, 53, 62, 71#

Shoulder Circuit
Cuban press variation x 10 2.5#
Overhead press + windmill x 10 20#
Shoulder taps x 10
3 rounds

10 minute Rice Bucket Routine

Various Exercises
Squat Holds
Handstands (against wall)
Mobility Work

Re: The Shed 'O Pain
 

8.11.2017 Friday
WU: RUN 400M then
5 pull-up
10 Push-ups
15 Air-squats.... imagen that

1 x 1 1 Rep Max Split Jerk Hit 155lb a PR by 15lb. I thought my best was 165lb, bit turns out it was only 140lb.
Take 15-20 minutes to build to today’s heavy…
Split Jerk x 1 rep

WOD:
Cindy
20 Min Amrap
5 Pull Ups
10 Push Ups
15 Air Squats

Only got 11 + 20, looking at my log my best CINDY prior was 12+9. Felt like I lost count today... but hey sticking to the score.

8.12.2017 Saturday
WU: RUN 400M

20Min. work to heavy Clean & Jerk. I got to 135lb.

WOD: Partner WOD
Run 400M
50 DEADLIFTS
Run 400M
50 Cleans
Run 400M
50 Push-Press
14:49 for us.

then sets of 10:
50 Sit-ups
30 strict Push-ups

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with a good group. Lots of good problems.

Today
10 Goblets Squats 35, 45, 53#
6 Strict Pull ups 0, 10, 20#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 banded face pulls (used pulley system for hangboard, worked really well)
10 banded external rotations
3 rounds

A.
Five sets of:
Single-Leg Kettlebell Romanian Deadlift x 5 reps each leg-20, 35, 35, 44, 44# KB in each hand.
Rest 45 seconds
Kettlebell Press x 5 reps 35# KBs
Rest 45 seconds
Side Planks x 30 seconds each side
Rest 45 seconds

B.
Five rounds for time of:
25 Double Unders
10 Push-Ups
20 Kettlebell Swings 44#
8:35

1 strict ring muscle up
20 band pull aparts
20 Flexbar wrist extensions
30-60 second deep squat hold
5 rounds

Finished with handstands against wall and additional mobility work.

Re: The Shed 'O Pain
 

3 problems
10 push ups
10 second 2 finger hold
10 pronators
flexbar
5 rounds

Steve Maisch Training
Hangboard Strength

Testing Day
Open Crimp (Small Metolius Rung) +10
0, 5, 10, 15, [B]20#[/B]
L. 2-Finger 10# +0
-5, 0, 5, [B]10#[/B]
W. Pinch-RPTC 0#
-10, -5, 0, 5, [B]10#[/B] +10

Worked in 5 sets of 3 KB Presses 35, 35, 44, 44, 44#

Deep Squat Holds

Re: The Shed 'O Pain
 

10 Goblets Squats 35, 45, 53#
6 Strict Pull ups 0, 10, 20#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 25#
-10 banded external rotations
3 rounds

5 sets of:
Rear Foot Elevated Split Squat x 5 each leg 40, 70, 50, 50, 50# (70 was too heavy)
60 seconds rest
KB Floor Press x 10 - 35, 35, 44, 44, 44#
60 seconds rest
Ring Rows x 10
60 seconds rest

10 minute EMOM
2-1-3 kettlebell armor building complex
2 double cleans
1 double press
3 double front squats
I alternated between 35# KBs and 44# KBs.

20 band pull aparts
15 second handstand hold on parallettes (against wall)
30 second deep squat hold
5 rounds

Re: The Shed 'O Pain
 

2 problems
Push ups 10, 12, 14, 16, 18
10 band pull aparts
10 pronators
Flexbar wrist extensions
5 rounds

Steve Maisch Training
Hangboard Strength
Workout 1
10 second hang with 2 minutes rest between. Four sets for each hold.
Open Crimp (Small Metolius Rung) 20#
10, 10, 10, 10
L. 2-finger 10#
10, 10, 10, 10
Pinch-RPTC 10#
10, 10, 10, 10

Worked in 5 sets of hip extensions 0, 10, 15, 20, 25, and 5 sets of 10 ab roll outs.

Re: The Shed 'O Pain
 

10 Bulgarian Goat Bag Swings 35, 44, 53#
6 neutral grip strict pull ups 0, 10, 20#
2 TGUs each side 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 25#
-10 banded external rotations
3 rounds

5 sets of:
Deadlift x 1 rep 205#
30 seconds
Campus Lap x 2 laps w/5#
30 seconds
Bottoms Up KB Press x 5 reps 20#
30 seconds

Kettlebell Cyclone 35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
2 rounds on the 90 seconds for 15 minutes.

1 strict ring muscle up
20 band pull aparts
30 second deep squat hold
5 rounds