Re: The Shed 'O Pain
 

2 problems
10 push-ups
5-10 second 2-finger hang
10 pronators
5 rounds

I managed to send a new problem I've been dabbling with for a couple of weeks.

Maximum Weight "7-53" Protocol (from "Training for Climbing" 3rd Edition)
7 second hang + 53 second rest x 3
2 minutes rest between sets
Half Crimp x 2 sets (medium edge on RPTC)
45# 7, 7, 7 sec
53# 7, 7, 7 sec
62# next time
2-finger (large on RPTC)
10# 7, 7, 7 sec
15# 7, 5, 5 sec
15# next time
W Pinch (RPTC)
20# 6, 7, 7 sec
25# 7, 7, 5 sec
25# next time

Finger endurance test #1: (from "Training for Climbing" 3rd Edition)
10 mm edge (Medium edge on RPTC)
5 sec hang + 5 second rest for as long as possible
6:34

Re: The Shed 'O Pain
 

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

6 deadlifts @ 135#

A.
Four sets of:
Deadlift x 6 reps 185, 205, 225, 245#
Rest 60 seconds
Double-Unders x 25 reps
Rest 60 seconds
Strict Pull-Ups x 6 5, 10, 15, 20#
Rest 60 seconds
Strict HSPUs x 8 reps
Rest 60 seconds
B.
Three sets of:
Air-Dyne 0.5 miles
Farmer’s Walk x 100 Meters (pinching 35# plates)
Rest 3 minutes
3:46, 3:45, 3:50

Re: The Shed 'O Pain
 

2 problems
1 muscle up + 5 ring dips
5-10 second 2-finger hang
10 reverse wrist curls
5 rounds

Maximum Weight "7-53" Protocol (from "Training for Climbing" 3rd Edition)
7 second hang + 53 second rest x 3
2 minutes rest between sets
Half Crimp x 2 sets (medium edge on RPTC)
45# 7, 7, 7 sec
53# 7, 7, 7 sec 62# on last hang
62# next time
2-finger (large on RPTC)
15# 5, 4, 5 sec
15# 7, 4, 4 sec
15# next time
W Pinch (RPTC)
25# 7, 7, 6 sec
25# 7, 6, 5 sec
25# next time

Finger endurance test #2: Determine the longest you can hang from a fingerboard 20mm (or similar) edge using the half-crimp or open-hand grip.
51 seconds from medium edge on RPTC

Re: The Shed 'O Pain
 

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

3 sets
Double KB Front Squat x 10 reps 2 35# KBs
60 seconds
3 TGUs each arm 35, 53, 71#
60 Seconds
Band Hip Pull Throughs x 10 reps (Green Band)
60 seconds

3 rounds
60 seconds of Kettlebell Swings 53# 34, 34, 35 reps
60 seconds of Rest
60 seconds of Push-Ups 30, 32, 36 reps
60 seconds of Rest
60 seconds of Box Jumps 17, 20, 21 reps
60 seconds of Rest
60 seconds of Burpees 17, 17, 15 reps
60 seconds of Rest
60 seconds of Ab Roll Outs 19, 20, 21 reps
60 seconds of Rest

5 strict ring muscle ups + 2 strict bar muscle ups
Mobility Work

Re: The Shed 'O Pain
 

2 problems
10 push-ups
5-10 second 2-finger hang
10 reverse wrist curls
5 rounds

Hangboard Workout (RPTC)
2 x Medium four-finger edge. +20 (+25 next time)
2 x Three-finger pocket. +5 (+10 next time)
2 x Small four-finger edge. -50 (-45 next time)
2 x Wide pinch. -30 (-25 next time)
2 x Shallow Two-finger pocket. -40 (-35 next time)

A single set involves 5 reps on the same hold.
One rep is hanging from your chosen hold for 8 seconds, followed up by a period of rest for 5 seconds.
Hang, rest. Hang, rest. Hang, rest. Hang, rest. Hang, rest. That equals one minute.
Rest for two minutes exactly. That’s one set.

Worked in 25 strict HSPUs. 1-2-3-4-5-4-3-2-1

10 sets takes 30 minutes

Re: The Shed 'O Pain
 

2 problems
10 push-ups
5-10 second 2-finger hang
10 reverse wrist curls
5 rounds

Maximum Weight "7-53" Protocol (from "Training for Climbing" 3rd Edition)
7 second hang + 53 second rest x 3
2 minutes rest between sets
Half Crimp x 2 sets (medium edge on RPTC)
62# 7, 7, 4 sec
62# 7, 7, 7 sec
62# next time
2-finger (large on RPTC)
15# 6, 5, 5 sec
15# 6, 5, 4 sec
15# next time
W Pinch (RPTC)
25# 7, 7, 7 sec
25# 6, 5, 5 sec
25# next time

Finger endurance test #1: (from "Training for Climbing" 3rd Edition)
10 mm edge (Medium edge on RPTC)
5 sec hang + 5 second rest for as long as possible
9:01 PR

Re: The Shed 'O Pain
 

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

A.
Four sets of:
Double KB Front Squat x 6 reps 35, 45, 53, 53
Rest 60 seconds
Bulgarian Goat Bag Swings x 10 reps 53, 53, 62, 71#
Rest 60 seconds
Single-Arm Trap 3 Raises x 10 reps 10#
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-Ups
10 Wall Ball Shots
15 Kettlebell Swings 53#
5 rounds

5 strict ring muscle ups + 1 strict bar muscle up
Mobility Work

Re: The Shed 'O Pain
 

2 problems
10 push-ups
5-10 second 2-finger hang
10 pronators
5 rounds

Hangboard Workout (RPTC)
2 x Medium four-finger edge. +25 (+30 next time)
2 x Three-finger pocket. +10 (+10 next time)
2 x Small four-finger edge. -65 (-65 next time)
2 x Wide pinch. -25 (-20 next time)
2 x Shallow Two-finger pocket. -35 (-35 next time)

A single set involves 5 reps on the same hold.
One rep is hanging from your chosen hold for 8 seconds, followed up by a period of rest for 5 seconds.
Hang, rest. Hang, rest. Hang, rest. Hang, rest. Hang, rest. That equals one minute.
Rest for two minutes exactly. That’s one set.

Worked in 25 strict HSPUs. 1-2-3-4-5-4-3-2-1

Re: The Shed 'O Pain
 

Spent the weekend in Athens visiting Mary. I was able to boulder for a couple of hours at Vertical Adventures in Columbus. I did a lot of good problems. The bouldering at Rock Mill is much better though in my opinion.

Re: The Shed 'O Pain
 

10 goblet squats 35, 45, 53#
5 strict pull-ups 0, 10, 20#
5 burpees
shoulder mobilization routine
3 rounds

6 Deadlifts @ 135#

A.
Four sets of:
Deadlift x 6 reps 185#, 205, 225, 235#
Rest 90 seconds
Ring x 15 reps-start each set with a muscle up 10/5, 10/5, 10/5, 8/7 (8 total muscle ups
Rest 90 seconds
B.
Three rounds for time of:
0.5 mile on Air-Dyne
15 Hand-Release Push-ups
25 Kettlebell Swings 24kg
10:38

Mobility Work

Very pleasant in the Shed tonight.