Re: The Shed 'O Pain
 

3 problems
Push ups x 10 reps
2-finger hang 10 seconds -20, -10, 0#
10 pronators
3 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 4, Workout 1 EMOM
1. Open crimp on "slopey crimper": 5 sets of 3-6-9-12 -5#
2. Small 2 finger (RPTC): 5 sets of 3-6-9-12 -15#
3. Variable Depth Edge Rail: 5 sets of 3-6-9-12 +20#

Mobility exercises

Re: The Shed 'O Pain
 

Conferences today at school. Had a couple of hours for a break so I hit the field house.

10 goblet squats 40, 50, 60 pounds
6 strict pull ups
10 thoracic bridges
3 rounds

5 sets of:
Deadlift x 5 reps 185#
45 seconds
Hammer strength row 200#
45 seconds
Dumbbell bench press x 5 reps
45 seconds
Goblet squat x 5 reps 70#
45 seconds

1.5 mile walk around the campus.

Re: The Shed 'O Pain
 

2 problems
push ups 10-12-14-16-18 (70 total)
10 second 2-finger hang -20, -15, -10, -5, 0#
10 pronators each arm
5 rounds

5 additional problems
w/10 second hang on full crimp -35#

Felt pretty strong.

Re: The Shed 'O Pain
 

Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#

Turkish Get Ups
3 @ 35#
2 @ 44#
1 @ 53#
1 @ 62#
1 @ 70#

15 Kettlebell swings 53#
5 Goblet squats 53#
3 Kettlebell presses 35# KBs
10 rounds
18:45

1 strict ring muscle up (last one with 8# med ball)
20 Flexbar Wrist Extensions
Hip Stretches
5 rounds

2 strict bar muscle ups

Re: The Shed 'O Pain
 

Sunday
Bouldered at Rock Mill with Jeff.

Monday
2 mile walk. I did a few strides.

Today
Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated Grip Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
3 rounds

A.
Three sets of:
Turkish Get-Ups x 6 reps (3 each arm) 44, 53, 62#
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm 20#
Rest 45 seconds
Bulgarian Goat Bag Swings x 10 reps 53, 62, 70#
Rest 45 seconds
Prone Plank Hold x 60 seconds
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 8 minutes of:
5 Ring Dips
10 Push-Ups
15 Kettlebell Swings 53#
4 rounds

Re: The Shed 'O Pain
 

3 problems
Push ups x 10 reps
2-finger hang 10 seconds -20, -10, 0#
10 pronators
3 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 4, Workout 2 EMOM
1. Sloper on RPTC: 5 sets of 3-6-9-12 20#
2. Small 2 finger (RPTC): 5 sets of 3-6-9-12 -15#
3. Full Crimp on RPF 5 sets of 3-6-9-12 -35#

Worked in KB Press Ladder 35# KBs 2-3-5-2-3-5-2-3
Hip Mobility Drills

Re: The Shed 'O Pain
 

Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

A.
Five sets of:
Deadlift x 5 reps 155, 165, 175, 185, 195#
Rest 60 seconds
Double-Unders x 25 reps
Rest 60 seconds
Campus Board Sloper x 2 laps
Rest 60 seconds

B.
15 minutes of:
10 Push-ups
20 Air Squats
0.25 mile Air-Dyne
6 rounds + 30 reps

1 strict ring muscle up
hip mobility exercises
20 Flexbar Wrist Extensions
5 rounds

Re: The Shed 'O Pain
 

Yesterday
Bouldered with Jeff at Rock Mill. I had some good sends.

Today 11/18/18
Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

Simple and Sinister Program-I'm going to finish out the year focusing on this program.
One-handed kettlebell swings
100 kettlebell swings - 10 reps on the minute alternating hands for 10 minutes. 100 total. 35# Felt pretty easy. I will slowly up the weight.
10 Turkish get ups - 5 on each side 53#
All done in 15:35
My goal is to do a Turkish get up with 88# on my birthday. (12/31)

Hip mobility
VooDoo floss on forearms and elbows

Re: The Shed 'O Pain
 

Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated Grip Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
3 rounds

Simple and Sinister Program
One-handed kettlebell swings
100 kettlebell swings - 10 reps on the minute alternating hands for 10 minutes. 100 total. 44#
10 Turkish get ups - 2 w/35#, 2 w/44#, 2 w/53#, 2 w/62#, 2 w/70#,
All done in 16:45

1 strict ring muscle up
10 pronators each arm
90/90 hip stretch
deep squat hold
5 rounds

Re: The Shed 'O Pain
 

11/21/18
Bouldered at Rock Mill with Jeff.

11/22/18
Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#

Simple and Sinister Program
Teo-handed kettlebell swings
100 kettlebell swings - 10 reps on the minute 10 minutes. 100 total. 53#
10 Turkish get ups - 53#
All done in 15:55

Hip mobility exercises

Happy Thanksgiving everyone!

Re: The Shed 'O Pain
 

2 problems
10 push ups
10 second 2-finger hang -20, -20, -10, -10, 0#
10 pronators each arm
5 rounds

8 additional problems including a new one.
Worked in kettlebell press ladder 2-3-5-2-3-5-2-3. First 6 sets were done with two 35# kbs. Last two done with 44# kbs.

Re: The Shed 'O Pain
 

Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated Grip Pull ups x 6 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
3 rounds

Simple and Sinister Program
One-handed kettlebell swings
100 kettlebell swings - 10 reps on the minute alternating hands for 10 minutes. 100 total. 44# Tweaked my lower back a little. Finished with 2-handed swings.
10 Turkish get ups - 2 w/44#, 2 w/53#, 2 w/62#, 2 w/70#, 2 w/70#
All done in 20:35

VooDoo Flossing on Elbows.

Re: The Shed 'O Pain
 

Agile 8

5 rounds of Cindy with 5 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators each arm

Kettlebell Deadlift x 5 reps 53, 62, 70, 88, 88#
45 seconds
Strict Ring Muscle ups x 2 reps
45 seconds
Turkish Get Ups x 2 (1 each arm) 35, 44, 53, 62, 70#
45 seconds
5 rounds

Back loosened up and is feeling better.

Re: The Shed 'O Pain
 

3 problems
Push ups x 25 reps
2-finger hang 10 seconds -20, -10, 0#
10 pronators
3 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 1, Workout 1 EMOM
1. Sloper on RPTC: 5 sets of 3-6-9 25#
2. Small 2 finger (RPTC): 5 sets of 3-6-9 -12.5#
3. Open Crimp (Metolius small rung) 5 sets of 3-6-9 10#

Worked in KB Press Ladder 35# KBs 2-3-5-2-3-5-2-3 (last 2 sets at 44#)
Hip Mobility Drills
Hand Stand Holds (against wall)

Re: The Shed 'O Pain
 

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Pull ups x 6 reps
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
3 rounds

Simple and Sinister Program
Two-handed kettlebell swings
100 kettlebell swings - 10 reps on the minute 10 minutes. 100 total. 53# 7:03
10 Turkish get ups - 53#
All done in 12:20

Air-Dyne Load Indicator at 5.0
10 X (60s work + 60s rest)

Re: The Shed 'O Pain
 

3 problems
Push ups x 25 reps
2-finger hang 10 seconds -20, -10, 0#
10 pronators
3 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 1, Workout 1 EMOM
1. Sloper on RPTC: 3 sets of 3-6-9 0#
2. Small 2 finger (RPTC): 3 sets of 3-6-9 -12.5#
3. Open Crimp (Metolius small rung) 3 sets of 3-6-9 10#

Worked in...
Ring Dips 2-3-5-2-3-5-2-3
Deep Squat Holds
Hero Pose

Re: The Shed 'O Pain
 

Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators each arm

Simple and Sinister Program
Two-handed kettlebell swings
100 kettlebell swings - 10 reps on the minute 10 minutes. 100 total. 62#
10 Turkish get ups - 62#
All done in 17:03

Air-Dyne Load Indicator at 5.5 (felt quite a bit harder than 5.0)
10 X (60s work + 60s rest)

Re: The Shed 'O Pain
 

Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#


Simple and Sinister Program
Two-handed kettlebell swings
100 kettlebell swings - 6:59 53#
10 Turkish get ups - 53#
All done in 13:00

Air-Dyne Load Indicator at 5.5
10 X (60s work + 60s rest)

Hip Mobility Stretches

Re: The Shed 'O Pain
 

Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated Grip Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
3 rounds

Simple and Sinister Program
One-handed kettlebell swings
100 kettlebell swings - 10 reps on the minute alternating hands for 10 minutes. 100 total. 35# 6:33
10 Turkish get ups - 2 w/35#, 2 w/44#, 2 w/53#, 4 w/70#,
All done in 13:55

20 double unders
10 push ups
4:55

10 pronators each arm
1 strict ring muscle up
Deep Squat Hold
5 rounds

Re: The Shed 'O Pain
 

3 problems
Push ups x 25 reps
2-finger hang 10 seconds -20, -10, 0#
10 pronators
3 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 2, Workout 1 EMOM
1. Sloper on RPF: 4 sets of 3-6-9 0#
2. Small 2 finger (RPTC): 4 sets of 3-6-9 -12.5#
3. Open Crimp (Metolius small rung) 4 sets of 3-6-9 10#

Worked in...
Double Kettlebell Press Ladder 35# 2-3-5-2-3-5-2-3 (Last 2 set w/45# KBs
Deep Squat Holds
Hero Pose
5 x 5 reps of Ab Wheel Roll Outs

Re: The Shed 'O Pain
 

Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#

Simple and Sinister Program
Two-handed kettlebell swings
100 kettlebell swings - 9:17 62#
10 Turkish get ups - 62#
All done in 15:15

Air-Dyne Load Indicator at 6.0
10 X (60s work + 60s rest)
Felt hard.

1 ring strict muscle up
deep squat hold
5 rounds

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff.


Today 12/9/18
Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated Grip Pull ups x 6 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 Pronators each arm
3 rounds

Simple and Sinister Program
100 kettlebell swings - 53# 5:59
10 Turkish get ups - 70#
All done in 17:35

Air-Dyne Load Indicator at 6.0
10 X (60s work + 60s rest)
Felt hard.

Deep Squat Hold
Banded forearm stretch
Reverse wrist extensions
2 rounds

Re: The Shed 'O Pain
 

3 problems
Push ups x 25 reps
2-finger hang 10 seconds -20, -10, 0#
10 pronators
3 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 2, Workout 2 EMOM
1. Sloper on RPF: 4 sets of 3-6-9 0#
2. Small 2 finger (RPTC): 4 sets of 3-6-9 -12.5#
3. Open Crimp (Metolius small rung) 4 sets of 3-6-9 10#

Worked in...
Ring Dip Ladder 2-3-5-2-3-5-2-3-5
Deep Squat Holds
Hero Pose
Various Stretches

Re: The Shed 'O Pain
 

Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

Simple and Sinister Program
100 kettlebell swings - 9:17 -sets of 10 -35, 44, 53, 62, 70, 70, 70, 70, 70, 70#
10 Turkish get ups - sets of 2 -35, 44, 53, 62, 70#
All done in 15:35
Afterwards I completed 2 get ups with 88# (one with each arm). Right arm felt really good. My left was harder. I dropped the kettlebell on the way down on my left arm.

1 strict ring muscle up
deep squat hold'
20 Flexbar Wrist Extensions
5 rounds

Re: The Shed 'O Pain
 

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated Grip Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 pronators
3 rounds

Simple and Sinister Program
100 kettlebell swings - 53# 4:54
10 Turkish get ups - 53#
All done in 9:35

Air-Dyne Load Indicator at 6.0
10 X (60s work + 60s rest)

I just sold my 20+ year old Schwinn Air-Dyne. I kind of hated to see it go. But I have upgraded to a Rogue Echo Bike. I have to wait until Christmas to use it though. :(

Re: The Shed 'O Pain
 

3 problems
Push ups x 10 reps
2-finger hang 10 seconds -20, -10, 0#
10 pronators
3 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 3, Workout 1 EMOM
1. Sloper on RPF: 5 sets of 3-6-9 0#
2. Small 2 finger (RPTC): 5 sets of 3-6-9 -12.5#
3. Open Crimp (Metolius small rung) 5 sets of 3-6-9 10#

Worked in...
Kettlebell Press Ladder 2-3-5-2-3-5-2-3-5 35$ KBs
Deep Squat Holds
Hero Pose
Various Stretches

Re: The Shed 'O Pain
 

Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

Kettlebell Cyclone 35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
10 minute EMOM

2 TGUs with each weight 35, 44, 53, 62, 70#

1 strict ring muscle up
20 Flexbar Wrist Extensions
5 calf raises each leg
Deep squat hold
Lying Hero pose
5 rounds

Re: The Shed 'O Pain
 

3 problems
Push ups x 10 reps
2-finger hang 10 seconds -20, -10, 0#
15 pronators
3 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 3, Workout 2 EMOM
1. Sloper on RPF: 5 sets of 3-6-9 0#
2. Small 2 finger (RPTC): 5 sets of 3-6-9 -12.5#
3. Open Crimp (Metolius small rung) 5 sets of 3-6-9 10#

Ring Dips 2-3-5-2-3-5-2-3-5-2-3 (35)
Deep Squat Holds
Hero Pose
Various Stretches

Re: The Shed 'O Pain
 

Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated Grip Pull ups x 6 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 Pronators each arm
3 rounds

Kettlebell Cyclone 35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
10 minute EMOM (last two rounds I completed 2 cycles in the minute, 12 cycles altogether)

10 TGUs w/62#

1 strict ring muscle up
20 Flexbar Wrist Extensions
Forearm Stretch
5 rounds

Re: The Shed 'O Pain
 

3 problems
Push ups x 16 reps
2-finger hang 10 seconds -20, -10, 0#
12 pronators
3 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 4, Workout 1 EMOM
1. Sloper on RPF: 3 sets of 3-6-9-12 0#
2. Small 2 finger (RPTC): 3 sets of 3-6-9-12 -12.5#
3. Open Crimp (Metolius small rung) 3 sets of 3-6-9-12 10#

Ring Dips 2-3-5-2-3-5-2-3 (25)
Deep Squat Holds
Hero Pose
Handstand Holds (against wall)
Various Stretches

Re: The Shed 'O Pain
 

Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

Kettlebell Cyclone 35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
10 minute EMOM 1-2-1-2-1-2-1-2-1-2 (15 cycles)

2 TGUs with each weight 35, 44, 53, 62, 70#

1 strict ring muscle up
20 Flexbar Wrist Extensions
Lateral Band Walk 20 steps
5 rounds

2 strict bar muscle ups. No misses but very slow on the transition.

Re: The Shed 'O Pain
 

Saturday 12/22/18
Bouldered at Rock Mill with Jeff.

Today 12/24/18
Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated Grip Pull ups x 6 reps
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 pronators
3 rounds

A.
Five sets of:
Double Kettlebell Front Squats x 5 reps 35# KBs
Rest 45
Sloper campus lap x 2 laps
Rest 45 seconds
KB Floor press x 5 reps 53#
Rest 45 seconds
Ab Wheel Roll Outs x 5 reps
Rest 45 seconds

B.
Three rounds for time of:
25 double unders
15 Push-Ups
20 Kettlebell Swings (20 kg)
8:01

Rice Bucket Routine

Re: The Shed 'O Pain
 

Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

Kettlebell Cyclone KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
10 minute EMOM 35# KBs for first 5 cycles and 44# KBs for last 5 cycles.

2 TGUs with each weight 35, 44, 53, 62, 70#

Rogue Echo Bike -average RPM 65
10 X (60s work + 60s rest)

First workout with new bike. It's very sturdy and quiet compared to my previous air bike. A good tool for building fitness and mental fortitude.

Merry Christmas, everyone!

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Kent. Sent a few blues I had tried on Saturday. Repeated a particularly hard purple. Very crowded.

Today
Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 6 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 Pronators each arm
3 rounds

5 Sets of:
Hexbar Deadlift x 5 reps 195#
30 seconds rest
TGUs x 2 (1 each arm) 53, 53, 62, 62, 62#
30 seconds rest
One-Armed Kettlebell Floor Press x 5 each arm 53, 53, 62, 62, 62#
30 seconds rest

Rogue Echo Bike -average RPM 65
10 X (60s work + 60s rest)

1 strict muscle up
Deep Squat Hold
Hip stretches
5 rounds

VooDoo Floss for elbows and forearm smashing.

Re: The Shed 'O Pain
 

Shed 'O Pain Post:
12.27.2018 Thursday-
WU: CrossOver Shoulder routine
Run 400M
2x Accros gym floor
High Knees
Butt kickers
leg swings front
leg swings side
Bear crawls

Take 20 minutes to build to today’s 1-RM Deadlift
Build no heavier than mechanical failure.

Only made it to 265lb.

WOD:
Complete as many rounds and reps as possible in 8 minutes of:
6 Deadlifts (225/155 lbs) / 165 for me
12 Box Jump-Overs (24″/20″)

6rds +10

Re: The Shed 'O Pain
 

Yesterday
Climbed at "On the Rocks." On the Rocks is a new gym in Amherst. Very nice small gym. However it was too busy with lots of kids running around. Dangerous! I'm hoping the next time I go it won't be as busy.

Today
Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

A.
Three sets of:
Double Kettlebell Front Squats x 8 reps 35# KBs
Rest 45
Ring Rows x 8 reps
Rest 45 seconds
KB press x 8 reps 35# KBs
Rest 45 seconds
Ab Wheel Roll Outs x 8 reps
Rest 45 seconds

B.
TGUs x 10 reps 62#

C.
30/20/10 double countdown
1. Start with as many kettlebell swings as possible in 30 seconds, then rest 30 seconds.
2. Then do as many push-ups as possible in 30 seconds. Rest 30 seconds.
3. Next do swings hard and fast for 20 seconds. Rest 20 seconds.
4. Follow it up with 20 seconds of push-ups. Rest 20 seconds.
5. Finish with 10 seconds of swings, 10 seconds of rest, and 10 seconds of push-ups. Rest for 30 seconds and repeat the sequence once more.
73 total swings and 90 total push-ups

VooDoo Floss on arms and elbows.

Re: The Shed 'O Pain
 

Yesterday 12/30/18
Bouldered at Rock Mill with Jeff.

Today 12/31/18
Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated Grip Pull ups x 6 reps
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 pronators
3 rounds

TGUs
2 w/35#
2 w/44#
2 w/53#
2 w/62#
2 w/70#
2 w/88#

Strict Ring Muscle ups
0, 0, 0, 8#, 20#

Strict Bar Muscle Up

3 sets of 5 Kettlebell Front Squats
35s, 44, 53s

Rogue Echo Bike -average RPM 65
20 X (30s work + 30s rest)

I met all my birthday goals.

Re: The Shed 'O Pain
 

2 problems
Push ups x 10, 15, 20, 15, 10 reps
2-finger hang 10 seconds -20, -20, -10, -10, 0#
10 pronators
5 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 4, Workout 2 EMOM
1. Sloper on RPF: 3 sets of 3-6-9-12 0#
2. Small 2 finger (RPTC): 3 sets of 3-6-9-12 -12.5#
3. Open Crimp (Metolius small rung) 3 sets of 3-6-9-12 10#
Had to modify a bit. Left index finger knuckle is sore.

Double Kettlebell Press 2-3-5-2-3-5-2-3 35# KBs and 44# KBs on the last two sets.
Deep Squat Holds
Hero Pose
Various Stretches

Rice Bucket Routine

Re: The Shed 'O Pain
 

Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

5 sets of:
Hexbar Deadlift x 5 reps 205#
30 seconds rest
DB Bench Press x 10 reps 40#
30 seconds rest
Ab Wheel Roll Outs x 8 reps
30 seconds rest
Cuban Rotations x 8 reps 16#
30 seconds rest

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
Tried to keep the RPMs at 70
46 calories

1 strict ring muscle
20 Flexbar Wrist Extensions
Deep Squat Hold
5 rounds

Re: The Shed 'O Pain
 

Yesterday
Climbed on a rope with Kent, Matt, and Connie at Vertical Adventures. Fun.

Today
Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 6 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 Pronators each arm
3 rounds

2-3-5-2-3-5-2-3 (25 total)
Double Kettlebell Front Squat 35s, 44s, 53s
Strict Supinated Pull-up w/10#
One Arm Floor Press 53, 62, 70#
Ab Wheel Roll Outs

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
Tried to keep the RPMs at 70
46 calories

2 strict ring muscle ups
20 Flexbar Wrist Extensions
Deep Squat Hold
3 rounds