Re: The Shed 'O Pain
 

10 goblet squats 25, 30, 40#
5 strict pull-ups 0, 10, 20#
5 burpees
shoulder mobilization routine
3 rounds

A.
Four sets of:
Turkish Get-Ups x 2 reps each arm 45, 53, 62, 71#
Rest 60 seconds
Goblet Squats x 10 reps 45, 53, 62, 71#
Rest 60 seconds
Kettlebell Swings x 20 reps 45, 53, 62, 71#
Rest 60 seconds
Pull-Up Bar Pull Overs x 5 reps
Rest 30 seconds
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Wall Ball Shots
0.25 mile Air-Dyne
6 rounds

Mobility Work + 5 strict ring muscle ups + 5 strict bar muscle ups

Re: The Shed 'O Pain
 

10 goblet squats 25, 30, 40#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

A.
Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – 10 Goat Bag Swings 35, 45, 53, 62#
Station 2 – 6 Strict Supinated-Grip Pull-Ups
Station 3 – Supine Hamstring Curls with Medicine Ball x 20 reps
B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Alternating Reverse Lunges with 25# DBs. (50#)
9 Ab roll outs
6 Strict Handstand Push-Ups
6 rounds even

15 minutes of Mobility Work

Re: The Shed 'O Pain
 

Yesterday
Bouldered with Norm and Mary at Rock Mill. Tried the first set of comp problems. Hard.

Today
10 goblet squats 25, 30, 40#
5 strict pull-ups 0, 10, 20#
5 burpees
shoulder mobilization routine
3 rounds

For time:
0.5 mile Air-Dyne
30 Kettlebell Swings 53#
20 Burpees
1 mile Air-Dyne
20 Burpees
30 Kettlebell Swings 53#
0.5 mile Air-Dyne
13:39

5 strict ring muscle up 0, 0, 8, 8, 20# + 1 strict bar muscle up

Right knee is a little tender today. Felt better after warming up. "Add it to the list."

Re: The Shed 'O Pain
 

Bouldered at Rock Mill with Jeff. Good session. Made progress on blue route from Thursday and sent purple route with some beta from Jeff.

Later at the Shed:
200 push-ups
Rice Bucket Routine
5 sets of 10 pronators each arm

Re: The Shed 'O Pain
 

10 goblet squats 25, 30, 40#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

A.
Every 2 minutes, for 18 minutes (3 sets each):
Station 1 – Front Squat x 6 reps 95, 115, 135#
Station 2 – 45 Second Side Plank each side – rest 15 seconds between sides
Station 3 – Banded Hip Bridges x 25 reps

B.
1 15' rope ascent
10 Wallballs
15 KBS 1.5 pood
20 Double Unders
7 rounds
18:46 (I did this workout in 19:33 in 11/2012 with Eric at Seneca East. I miss those days.)

10 minutes of mobility work.

Re: The Shed 'O Pain
 

1 problem
10 push ups
10 pronators
gentle hang on first team (5-10 seconds)
5 rounds

RPTC Hangboard Workout
5 grips @ 3 sets each

10 campus laps on L Metolius rungs on the the minute (0 misses).

Rice Bucket Routine

Rail Balance Practice

Re: The Shed 'O Pain
 

10 goblet squats 25, 30, 40#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

A.
5 rounds
3 TGUs each side 35, 45, 53, 62, 71#
60’
3 weighted pull ups 10, 20, 30, 40, 50# (didn't quite get chin above bar on last 50# rep)
60’
10 banded reverse hyperextensions on ghd (I had to play with this.)
60’

B.
For time:
1 mile on Air-Dyne
30 Thrusters 40# DB
0.5 mile run
10:05 (my goal was sub 10 minutes. I should have pushed a little harder.)

5 strict muscle ups 0, 0, 8, 10, 20#(used my vest on the last rep, made the transition much harder)
1 strict bar muscle up (no doubter)

Re: The Shed 'O Pain
 

1 problem
10 push ups
10 pronators
gentle hang on first team (5-10 seconds)
5 rounds

RPTC Hangboard Workout
5 grips @ 3 sets each

Worked in 5 sets of 5 Strict HSPUs.

12 campus laps on L Metolius rungs on the the minute (1 miss).

Rice Bucket Routine

Re: The Shed 'O Pain
 

10 goblet squats 25, 30, 40#
5 strict pull-ups 0, 10, 20#
5 burpees
shoulder mobilization routine
3 rounds

Deadlift X 6 @ 135#

A.
Four sets of:
Deadlift x 6 reps 205, 225, 225, 225#
Rest 60 seconds
Lateral Lunge (w/plate) x 10 reps 10, 15, 15, 15
Rest 60 seconds
Single-Arm Kettlebell Row x 10 reps 53#
Rest 60 seconds
15 ab roll outs
Rest 60 seconds

B.
“Lucky Sevens”
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps 24"
7 Burpees
7 Kettlebell Swings 62#
5 rounds + 3 reps

Mobility Work + 6 strict ring muscle ups

Good workout with Mary on a hot and humid day.

Re: The Shed 'O Pain
 

10 goblet squats 25, 30, 40#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

A few reps of back squats at 95 and 135#

A.
Three sets of:
Back Squat x 6 reps 135, 145, 155#
Rest 60 seconds
KB PushPress x 8 reps 35# KBs
Rest 60 seconds
Plank from Elbows x 45 seconds (last set I put a 25# plate on my back)
Rest 60 seconds
B.
For Max Reps
4 minutes of Air-Dyne 1.28 miles
Rest 60 seconds
3 Minutes of Kettlebell Swings (24 kg) 64 reps
Rest 60 seconds
2 Minutes of Goblet Squats (24 kg) 30 reps
Rest 60 seconds
1 Minute of KB Push Press 2 35# KBs - 15 reps
Suckfest!

10 minutes of mobility work