Re: The Shed 'O Pain
 

Bouldered at Rock Mill on Friday and Sunday. Very productive Thanksgiving weekend. Got up several blues and oranges and even got up one white.

Quote of the Day
Me: You know Jeff nothing ventured, nothing gained.
Jeff: "Nothing ventured, nothing gained, nothing broken, nothing strained."
Well played my friend.

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
Dumbbell Bench Press x 10 reps 45#
Rest 60 seconds
Kettlebell Swings x 15 reps 53, 62, 71, 71#
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-Ups
10 Push-Ups
15 Goblet Squats w/40#
5 rounds + 15 reps

Mobility Work

Re: The Shed 'O Pain
 

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

Strength Hangboard Workout
(12 sec hang + 2 min rest) x 5 = 1 set
Rest 3 mins between sets
3 sets
#5 Moon +20 (+25 next time)
2-finger pocket +0 (+0 next time)
W. Pinch +0 (+5 next time)

Mobility work between sets.

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

A.
Three sets of:
Kettlebell Push Press x 8 reps 2-35# kettlebells
Rest 60 seconds
Single-Leg Deadlift x 8 reps each leg 2-35# kettlebells
Rest 60 seconds
Double-Unders x 35 reps
Rest 60 seconds

B.
Against a 5 minute running clock, complete:
0.5 mile Air-Dyne
50 Kettlebell Swings 53#
Burpees x Max reps
23 & 27 reps
Rest 5 minutes between sets, and complete a total of two sets.

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

Re: The Shed 'O Pain
 

1 problem
2 TGUs (one each arm) 35, 45, 53, 62, 71#
1 problem
2 TGUs (one each arm) 35, 45, 53, 62, 71#
10 second 2-finger hang
10 reverse wrist curls
5 rounds

Hangboard Workout (RPTC)
2 x Medium four-finger edge. +35 (+35 next time)
2 x Three-finger pocket. +25 (+25 next time)
2 x Small four-finger edge. -65 (-60 next time)
2 x Wide pinch. -10 (-10 next time)
2 x Shallow Two-finger pocket. -25 (-25 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.

Re: The Shed 'O Pain
 

Yesterday
Climbed at Rock Mill with Robert and some others. I felt like I climbed well.

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

6 deadlifts @ 135 & 155# + a few HSPUs.

A.
Four sets of:
Deadlift x 6 reps 185, 205, 225, 245#
Rest 60 seconds
Strict Handstand Push-Ups x 5 reps
Rest 60 seconds
Turkish Get-Ups x 2 reps each arm 45, 53, 62, 71#
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Kettlebell Swings 71#
10 Push-ups
10 Box Jumps
6 rounds

C.
3 rounds of:
Ab Wheel Roll-Outs x 15 reps
Rest 15 seconds
30 Second Left Side Plank Hold
Rest 15 seconds
30 Second Right Side Plank Hold
Rest 30 seconds

Re: The Shed 'O Pain
 

1 problem
10 push-ups
1 problem
10 push-ups
10 second 2-finger hang
10 pronators
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 (#5 Moon)
40# 7, 7, 7 sec
40# 7, 7, 7 sec
45# next time
2-finger (large on RPTC)
10# 7, 7, 7 sec
10# 7, 7, 7 sec
10# next time
W Pinch (RPTC)
5# 7, 7, 7 sec
5# 7, 7, 7 sec
10# next time

Re: The Shed 'O Pain
 

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

5 deadlifts @ 135 & 185#

A.
Three sets of:
Deadlift x 5 reps 205, 235, 255#
Rest 60 seconds
Ring Rows x 10 reps
Rest 60 seconds
Bulgarian Goat Bag Swings x 10 reps 53, 62, 71#
Rest 60 seconds
Double Unders x 35 reps
Rest 60 seconds

B.
20 KBS 71#
2 TGUs (one each arm) 71# (Did last 2 TGUs with 86#)
5 rounds
14:40

Re: The Shed 'O Pain
 

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

12 campus laps
6 on sloper rungs
6 on regular rungs

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

A.
Four sets of:
Goblet Squats x 10 reps 62, 62, 71, 71#
Rest 60 seconds
Push-Ups x 15 reps
Rest 60 seconds
Pinch Block Pull-ups x 5 reps
Rest 60 seconds

B.
Seven rounds for time of:
Wall Ball Shots x 7 reps
Burpees x 7 reps
8:27
That was harder than I thought it would be.

C.
3 rounds of:
Ab Wheel Roll-Outs x 15 reps
Rest 15 seconds
30 Second Left Side Plank Hold
Rest 15 seconds
30 Second Right Side Plank Hold
Rest 30 seconds