|
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 |
Re: The Shed 'O Pain
2 problems
10 Push ups 1 deadlift @ 225# 10 second 2-finger hang 10 pronators 5 rounds Hangboard Ladder Training (New Hangboard-Rock Prodigy Forge) Week 3, Workout 1 (On the 36 seconds) 1. Open crimp on "slopey crimper" 5 sets of 3-6-9 0# 2. 2 finger: 5 sets of 3-6-9 (large 2-finger) 0# 3. Full Crimp w/thumb support: 5 sets -20# |
Re: The Shed 'O Pain
10 Goblet Squats 35, 44, 53#
6 strict grip pull ups 0, 15, 30# 3 Arm Bars each arm 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -5 dislocates -10 face pulls 35# -10 banded external rotations 3 rounds A. Four sets of: TGUs x 2 each arm 35, 4,4, 53, 61, 61# 45 seconds rest One Arm Floor Press x 5 reps each arm 35, 4,4, 53, 61, 61# 45 seconds rest KB Rows x 10 reps each arm 53# 45 seconds rest B. 2-1-3 kettlebell armor building complex 35# KBs 2 double cleans 1 double press 3 front squats 10 minute EMOM 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 (I'm becoming smoother with these) |
Re: The Shed 'O Pain
2 problems
10, 12, 14, 16, 18 Push ups 1 deadlift @ 225# 5-10 second 2-finger hang 10 pronators 5 rounds Hangboard Ladder Training (New Hangboard-Rock Prodigy Forge) Week 3, Workout 2 (On the 36 seconds) 1. Open crimp on "slopey crimper" 5 sets of 3-6-9 0# 2. 2 finger: 5 sets of 3-6-9 (large 2-finger) 0# 3. Full Crimp w/thumb support: 5 sets -20# |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Jeff and Brad. 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 -5 dislocates -10 face pulls 35# -10 banded external rotations 3 rounds A. Four sets of: Deadlift x 2 reps @ 225# 45 seconds rest Alternating Reverse Lunges x 10 reps 20, 50, 50, 60# 45 seconds rest Inverted row w/barbell x 10 reps 45 seconds rest B. The Double Kettlebell Complex. 35# KBs This is a brutal little workout here. *A complex is a series of exercises that are put together without rest. 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 4 rounds on the three minutes 1 strict ring muscle up 20 wrist extensions with Flexbar 5 Somersaults (forward rolls) 1 strict ring muscle up 20 wrist extensions with Flexbar 5 Right shoulder rolls 1 strict ring muscle up 20 wrist extensions with Flexbar 5 Left shoulder rolls 1 strict ring muscle up 20 wrist extensions with Flexbar 3 Cartwheels facing one direction 1 strict ring muscle up 20 wrist extensions with Flexbar 3 Cartwheels facing the other (I'm becoming smoother with these) |
Re: The Shed 'O Pain
2 problems
10 Push ups 5-10 second 2-finger hang 10 pronators 5 rounds Hangboard Ladder Training (New Hangboard-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) 0# 3. Full Crimp w/thumb support: 3 sets of 3-6-9-12 -20# Worked in 5 sets of 10 push-ups, deep knee bend to kneeling, and 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 -5 dislocates -10 face pulls 35# -10 banded external rotations 3 rounds A. Five sets of: Deadlift x 1 rep 225# 45 seconds rest Band-Assisted Nordic Hamstring Curl x 5 45 seconds rest One-armed Floor Press x 5 reps each arm 44, 53, 53, 62, 62# 45 seconds rest B. For time: 35# KBs Kettlebell Cyclone Double swing Double clean Double snatch See-saw press Front squat One round every 45 seconds 15 rounds 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
2 problems
10 Push ups 5-10 second 2-finger hang 10 pronators 5 rounds Hangboard Ladder Training (New Hangboard-Rock Prodigy Forge) Week 4, Workout 2 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) 0# 3. Full Crimp w/thumb support: 3 sets of 3-6-9-12 -20# Worked in deep knee bend to kneeling and deep squat holds. |
Re: The Shed 'O Pain
10 Goblet Squats 35, 44, 53#
strict grip pull ups 6, 8, 10 reps 3 Arm Bars each arm 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 dislocates -10 face pulls 35# 3 rounds A. Five sets of: Deadlift x 1 reps 225# 45 seconds rest TGUs x 2 reps each arm 35, 44, 53, 62, 71# 45 seconds rest One-armed KB Press x 3 reps each arm 35, 44, 44, 44, 44# 45 seconds rest B. 15 kettlebell swings 44# 5 goblet squats 5 push ups 10 rounds 14:22 No extra credit tonight. |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Jeff and Brad. Today: Warm Up: 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 dislocates -10 face pulls 35# 3 rounds 2-3-5-2-3-5-2-3-Ladders-Adds up to 25 reps for each exercise KB Press Strict Pull Up w/10# Alternating Reverse Lunges (each leg) w/25# DBs Air-Dyne 0.5 mile Push Ups x 25 reps (2-3-5-2-3-5-2-3) Double Unders x 25 reps 4 rounds 17:25 Extra Credit 5 Somersaults (forward rolls) 1 strict ring muscle up 20 wrist extension w/Flexbar 5 Right shoulder rolls 1 strict ring muscle up 20 wrist extension w/Flexbar 5 Left shoulder rolls 1 strict ring muscle up 20 wrist extension w/Flexbar 3 Cartwheels facing one direction 1 strict ring muscle up 20 wrist extension w/Flexbar 3 Cartwheels facing the other 1 strict ring muscle up 20 wrist extension w/Flexbar |
Re: The Shed 'O Pain
2 problems
ring dips 2-3-5-2-3-5-2-3 (25 total) 10 seconds 2-finger hang 10 pronators 5 rounds 10 additional problems Sent all established problems. Worked on a new problem. |
Re: The Shed 'O Pain
Warm Up:
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 dislocates -10 face pulls 35# 3 rounds 5 sets Single-Leg Deadlift x 10 reps (5 each leg) 35, 44, 53, 62, 62# 45 seconds rest Ab Roll Outs x 10 reps 45 seconds rest DB Bench Press 40# DBs 45 seconds rest Kettlebell Cyclone 35# KBs Double swing Double clean Double snatch See-saw press Front squat 2 rounds every 90 seconds for 15 minutes Extra Credit 1 strict ring muscle up 20 wrist extension w/Flexbar 5 Somersaults (forward rolls) 1 strict ring muscle up 20 wrist extension w/Flexbar 5 Right shoulder rolls 1 strict ring muscle up 20 wrist extension w/Flexbar 5 Left shoulder rolls 1 strict ring muscle up 20 wrist extension w/Flexbar 3 Cartwheels facing one direction 1 strict ring muscle up 20 wrist extension w/Flexbar 3 Cartwheels facing the other |
Re: The Shed 'O Pain
2 problems
Ring dips 1-2-3-4-5-4-3-2-1 2-finger hang 5-15 seconds 10 pronators mobility work 5 rounds 10 campus laps on sloper 100 band pull aparts mobility work |
Re: The Shed 'O Pain
10 Bulgarian Goat Bag Swings 44, 53, 62#
6 strict pull ups (0, 10, 20#) 3 Arm Bars each arm 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 dislocates -10 face pulls 25# 3 rounds A. Five sets of: Deadlift x 1 rep 225# 45 seconds rest TGUs x 2 reps each arm 35, 44, 53, 62, 62# 45 seconds rest Ring Rows x 10-8-6-4-2 reps 45 seconds rest B. 2-1-3 kettlebell armor building complex 2 double cleans 1 double press 3 front squats EMOM for 10 minutes w/44# KBs Extra Credit 1 strict ring muscle up 20 wrist extension w/Flexbar 5 Somersaults (forward rolls) 1 strict ring muscle up 20 wrist extension w/Flexbar 5 Right shoulder rolls 1 strict ring muscle up 20 wrist extension w/Flexbar 5 Left shoulder rolls 1 strict ring muscle up w/8# 20 wrist extension w/Flexbar 3 Cartwheels facing one direction 1 strict ring muscle up w/8# 20 wrist extension w/Flexbar 3 Cartwheels facing the other |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Brad. Mary and her boyfriend tried bouldering too. Fun Today Warm up: 5 goblet squats/5 Bulgarian Goat Bag Swings 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 dislocates -10 face pulls 25# 3 rounds Started my workout and tweaked my back. Stopped. I will try to take a walk later in the day. Heating pad right now. Hopefully in a few days it will be better. |
Re: The Shed 'O Pain
2 problems
10 push ups 2-finger hang 10-15 seconds 10 pronators 5 rounds 2 problems 5 ring dips 10 wrist extensions w/Flexbar 5 rounds My back loosened up a bit and I was able to do more than expected. |
Re: The Shed 'O Pain
10 Goblet Squats 35, 44, 53# (limited depth of squat using a box, still below parallel)
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 dislocates -10 face pulls 35# 3 rounds A. 3 sets of: 2 TGUs 35, 44, 53# 30 seconds rest 10 Bulgarian goat bag swings 35, 44, 53# 30 seconds rest 5 inverted ring rows 30 seconds rest B. Air-Dyne 0.5 mile Push ups 21-15-9 Double Unders 42-30-18 3 rounds 9:18 Extra Credit 1 strict ring muscle up 5 Somersaults (forward rolls) Deep Squat Hold 1 strict ring muscle up 5 Right shoulder rolls Deep Squat Hold 1 strict ring muscle up 5 Left shoulder rolls Deep Squat Hold 1 strict ring muscle up w/8# 3 Cartwheels facing one direction Deep Squat Hold 1 strict ring muscle up 3 Cartwheels facing the other Deep Squat Hold Back felt much better. Kept all weight light. |
Re: The Shed 'O Pain
2 problems
Ring Dips 1-2-3-4-5 1-2-3-4 1-2-3 1-2 1 2-finger hang 5, 10, 15, 15, 15 seconds 10 pronators 5 rounds 10 additional problems |
Re: The Shed 'O Pain
10 Goblet Squats 35 (limited depth of squat using a box, still below parallel)
6 strict grip pull ups 3 Arm Bars each arm 3 Shoulder Mobilization Routine -20 band pull aparts -10 dislocates -10 face pulls 35# 1 round 20 kettlebell swings 35, 44, 53, 53, 53# 2 TGUs each arm 35, 44, 53, 53, 53# 5 rounds Not much time this evening to work out. I'm glad I was able to get something in. |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Jeff. Sent some good problems, four blue and one orange. Today Warm Up: 5 Goblet Squat/5 Bulgarian Goat Bag Swings 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 dislocates -10 face pulls 25# 3 rounds KB Press 35# Strict Neutral Grip Pull-up 15# Kettlebell Deadlift 88# 2-3-5-2-3-5-2-3 KBS 44# Goblet Squats 44# Push ups 10-9-8-7-6-5-4-3-2-1 7:47 Extra Credit 1 strict ring muscle up 20 wrist extension w/Flexbar 5 Somersaults (forward rolls) Hip Flexor Stretch 1 strict ring muscle up 20 wrist extension w/Flexbar 5 Right shoulder rolls Hip Flexor Stretch 1 strict ring muscle up 20 wrist extension w/Flexbar 5 Left shoulder rolls Hip Flexor Stretch 1 strict ring muscle up 20 wrist extension w/Flexbar 3 Cartwheels facing one direction Hip Flexor Stretch 1 strict ring muscle up 20 wrist extension w/Flexbar 3 Cartwheels facing the other Hip Flexor Stretch |
Re: The Shed 'O Pain
2 problems
10 elevated push-ups 12" 2-finger hang 5, 10, 15, 15, 15 seconds 10 pronators 5 rounds Hangboard Ladder Training (-Rock Prodigy Forge) Week 1, Workout 1 EMOM 1. Open crimp on "slopey crimper" 3 sets of 3-6-9 +2.5# 2. 2 finger: 3 sets of 3-6-9 (large 2-finger) +2.5# 3. Full Crimp w/thumb support:3 sets -17.5 Worked in: Ring dips 2-3-5-2-3-5-2-3-5 (30 total) Deep squat holds Deep Knee Bend to Kneeling |
Re: The Shed 'O Pain
5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44#
6 strict pull ups (0, 10) 3 Arm Bars each arm 35, 44# Shoulder Mobilization Routine -20 band pull aparts -10 dislocates -10 face pulls 27.5# 2 rounds 1 TGU each arm 35, 44, 53, 62, 71# 20 kettlebell swings 35, 44, 53, 62, 71# 5 one-armed floor presses each arm 35, 44, 53, 62, 62# 5 supine ring rows 5 rounds |
Re: The Shed 'O Pain
2 problems
10 push ups 2-finger hang 5, 10, 15, 10, 5 seconds 10 pronators 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 +2.5# 2. 2 finger: 3 sets of 3-6-9 (large 2-finger) +2.5# 3. Full Crimp w/thumb support:3 sets -17.5 Worked in: KB Presses-Ladders (1-2-3) X 4 -First set w/35#, the rest w/44# 24 reps total Deep squat holds Deep Knee Bend to Kneeling |
Re: The Shed 'O Pain
Warm Up:
5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53# 6 strict pull ups (0, 15, 30#) 3 Arm Bars each arm 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -10 face pulls 30# 3 rounds 2-3-5-2-3-5-2-3 Kettlebell Swings 88# Ab Roll Outs Ring Dips 10 minute EMOM 35# KBs 1 double kettlebell swing 1 double kettlebell snatch 1 double kettlebell clean 1 double kettlebell press 1 double kettlebell front squat Sounds like a lot but it was very doable. Something to build on. Extra Credit 1 strict ring muscle up 20 wrist extension w/Flexbar 5 Somersaults (forward rolls) Reclining Hero Pose 1 strict ring muscle up 20 wrist extension w/Flexbar 5 Right shoulder rolls Reclining Hero Pose 1 strict ring muscle up 20 wrist extension w/Flexbar 5 Left shoulder rolls Reclining Hero Pose 1 strict ring muscle up 20 wrist extension w/Flexbar 3 Cartwheels facing one direction Reclining Hero Pose 1 strict ring muscle up 20 wrist extension w/Flexbar 3 Cartwheels facing the other Reclining Hero Pose |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Jeff and Brad. Today Warm Up: 5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53# 6 strict pull ups (0, 15, 30#) 3 Arm Bars 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 Deadlift x 8 reps 88# Rest 45 seconds Push-Ups x 15 reps Rest 45 seconds Alternating Dumbbell Reverse Lunge x 10 reps 2-25# DBs Rest 45 seconds For time: 2 mile Air-Dyne immediately followed by… Five rounds of: 6 Strict Pull-Ups 12 Goblet Squats immediately followed by… 100 double unders 20:37 A little stretching to cool down. |
Re: The Shed 'O Pain
2 problems
10 push-ups 2-finger hang 5, 10, 10, 10, 10 seconds 10 pronators 5 rounds Hangboard Ladder Training (-Rock Prodigy Forge) Week 2, Workout 1 EMOM 1. Open crimp on "slopey crimper" 4 sets of 3-6-9 +2.5# 2. 2 finger: 4 sets of 3-6-9 (large 2-finger) +2.5# 3. Full Crimp w/thumb support:4 sets -17.5 Worked in: Ring dips 2-3-5-2-3-5-2-3 (25 total) Deep squat holds Deep Knee Bend to Kneeling |
Re: The Shed 'O Pain
Warm Up:
6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53# 6 strict pull ups (0, 15, 30#) 3 Arm Bars each arm 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -10 face pulls 35# 3 rounds 4 sets of: Kettlebell Deadlift x 10 reps 88# 30 seconds rest TGUs x 2 each arm 35, 44, 53, 62 30 seconds rest One arm KB Floor Press x 5 reps each arm 35, 44, 53, 62 30 seconds rest 10 minute EMOM 35# KBs 1 double kettlebell swing 1 double kettlebell snatch 1 double kettlebell clean 1 double kettlebell press 1 double kettlebell front squat X2 on the odd minutes. (15 total rounds) Extra Credit 1 strict ring muscle up 20 wrist extensions w/Flexbar |
Re: The Shed 'O Pain
2 problems
10 push-ups 2-finger hang 5, 10, 10, 10, 10 seconds 10 pronators 5 rounds Hangboard Ladder Training (-Rock Prodigy Forge) Week 2, Workout 2 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) +2.5# 3. Full Crimp w/thumb support:4 sets -17.5 Worked in: Ring dips 2-3-5-2-3-5-2-3 (25 total) Reclining Hero Pose Deep Knee Bend to Kneeling to Standing Deep squat holds |
Re: The Shed 'O Pain
Yesterday:
Bouldered at Rock Mill. Sent an orange I was working last week. Also sent a couple of new blues and a new orange. Worked out the moves to a nice white problem. Would love to send it. Today: Warm Up: 6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53# 6 strict pull ups (0, 15, 30#) 3 Arm Bars each arm 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -10 face pulls 35# 3 rounds 5 sets of: Single Leg Romanian Deadlift x 5 reps each leg 35, 44, 53, 62, 62# 45 seconds rest One-armed Kettlebell Bench Press x 5 reps 35, 44, 53, 53, 53# 45 seconds rest Ab Roll-Outs x 10 reps 45 seconds rest Air-Dyne 5 x (60s on 60s off) 10 minutes Load Indicator: 5.5 6 rounds next time. Extra Credit 1 strict ring muscle up 20 wrist extension w/Flexbar 5 Somersaults (forward rolls) 1 strict ring muscle up 20 wrist extension w/Flexbar 5 Right shoulder rolls 1 strict ring muscle up 20 wrist extension w/Flexbar 5 Left shoulder rolls 1 strict ring muscle up 20 wrist extension w/Flexbar 3 Cartwheels facing one direction 1 strict ring muscle up 20 wrist extension w/Flexbar 3 Cartwheels facing the other A couple of additional muscle ups. |
Re: The Shed 'O Pain
2 problems
10 push-ups w/red band around back 2-finger hang 5, 10, 15, 10, 10 seconds 10 pronators 5 rounds Hangboard Ladder Training (-Rock Prodigy Forge) Week 3, Workout 1 EMOM 1. Open crimp on "slopey crimper" 5 sets of 3-6-9 +0# 2. 2 finger: 5 sets of 3-6-9 (large 2-finger) +2.5# 3. Full Crimp w/thumb support:5 sets -17.5 Worked in: Bottoms Up KB Press 20# 2-3-5-2-3-5-2-3 (25 total) Deep Knee Bend to Kneeling to Standing Deep squat holds |
Re: The Shed 'O Pain
12.18.2017 Monday
WU: Dyno-Bike 3Min then various stretching with group 4 x 1 Front Squat * Set 1 – 4 reps @ 70% * Set 2 – 3 reps @ 80% * Set 3 – 2 reps @ 90% * Set 4 – 1 rep @ 95% 125,145,155,175 ! 1 x 3 In 10 min or less 3r max deadlift 3rep Deadlift 235lb ! WOD: For Time: 30 Deadlifts (135/95#) 30 Back Squats (135/95#) Row 1,000m 9:15 worked with 95lb. |
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