Re: The Shed 'O Pain
 

Prying Goblet Squat x 5 reps 35#
Hip Bridges x 10 reps
KB Halos x 5 reps each direction
KB Swings x 10 reps 35#
2 TGU's one each arm 35, 45, 53#
3 rounds

100 Kettlebell Swings 53# 4:32
3 minute rest
10 TGUs 71# 5:50

"Simple & Sinister"

Re: The Shed 'O Pain
 

2 problems
10 push ups
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
3 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)
5# 7, 7, 7 sec
5# 7, 7, 7 sec
10# next time
W Pinch (RPTC)
5# 7, 7, 7 sec
5# 7, 7, 7 sec
10# next time

Worked in a little mobility work between sets.

Re: The Shed 'O Pain
 

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

A.
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg 130#
Station 2 – Ab-Wheel x 15 reps

B.
Three rounds for time of:
0.5 mile Air-Dyne
20 Kettlebell Swings 53#
10 Burpees
10:23

Re: The Shed 'O Pain
 

01/04/2017 Wednesday

So today was my 2nd time doing YOGA. The class went for 1.25 hours. My first class I noted some "core" work with some stretching and breathing. I'm pretty flexible so that was not too bad. In this 2nd session we had more stretching and concentrated on breathing, but there were LOTS more balance type activities. I started sweating......:rofl: Anyhow, I think I am going to make Wednesday's YOGA nite for a few more sessions.

Re: The Shed 'O Pain
 

01/05/2017 THURSDAY

WU: 3MIN DYNO-BIKE THEN:
40 DU / 120 SU
10 sit-ups
10 ring-rows
10 push-ups
10 air-squats

Strength
NFT - but don't take all day
10-9-8-7-6-5-4-3-2-1
Bench Press
Chin Up

only finished to round 5

Conditioning
7 Min Amrap
3,6,9,12,15,18,21
Toes 2 Bar
Burpees

got 80 on the AMRAP.... had a head-ache that was upsetting my stomach, I didn't want to be there last night.:mad:

Re: The Shed 'O Pain
 

01/07/2017 Saturday
My Son Andrew's 25th B-DAY.

WU: Tons of people at the box today on a rainy day.... Various movements inside the gym.

Clean & Jerk: and some Power Cleans too.
3@75lb, 3@ 95Lb, 3@115, couple sq. cleans and power cleans @ 125lb. failure on Jerk at 125.

WOD: 4 Man 25Min AMRAP
100 PU
100 Sit-ups
100 Push-ups
100 1 arm DB snatch
100 Air-squats
100 Cal. row

Our team made it thru 2 rounds. Not bad.. made my back feel better as I had tweaked it alittle on the Failed C&J.

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff. Felt heavy.

Warm Up
10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 10, 20#
10 Thoracic Bridges
20 Banded Hip Thrusts
Shoulder Mobilization Routine
3 rounds

A.
All lifts are done right-handed without setting the bell down between moves.
1. 5 Swings
2. 5 Snatches
3. 5 Cleans and Presses
4. 5 Front Squats
5. 1 Reverse Get-up
6. Now switch hands and repeat the sequence on the left.
3 rounds. 35, 45, 53# (Did 3 reps with 53#)
Rested between hands and rounds 1-2 minutes.

B.
5 Strict HSPUs
2 Rope Ascents 15’
5 rounds
9:46

Re: The Shed 'O Pain
 

The week didn't turn out quite as I had intended. I wanted to run Monday, Tuesday, Thursday, Friday and climb Wednesday and Saturday. I ended up having to work late Tuesday and Wednesday so no run or climb those nights.

Monday 01-02-2017
Run:
0.25mi @3.5mph,
0.75mi @6.0mph,
0.25mi @3.5mph,
0.75mi @6.0mph,
0.25mi @3.5mph,
0.75mi @6.0mph,
0.25mi @3.0mph (cool down)

Thursday 01-05-2017
Run:
0.25mi @3.5mph,
0.90mi @6.0mph,
0.10mi @3.5mph,
0.90mi @6.0mph,
0.10mi @3.5mph,
0.90mi @6.0mph,
0.10mi @3.5mph,
0.50mi @6.0mph,
0.25mi @3.0mph (cool down)

Friday 01-06-2017
Run:
0.25mi @3.5mph,
0.75mi @6.0mph,
0.25mi @3.5mph,
0.75mi @6.0mph,
0.25mi @3.0mph (cool down)

Saturday 01-07-2017
Bouldered at Rock Mill with Tim. I sent two blues and flashed an orange (it was more like a purple). Got the opening moves of a hard orange problem.

Sunday 01-08-2017
TGUs:
10x 15lb. (10 on each side)

Back Squats:
10x 45lb.
10x 65lb.
10x 85lb.
10x 95lb.
10x 115lb.

Deadlifts & Push-ups:
5 sets of 10x 135b deadlift & 10 push-ups

1km row

Re: The Shed 'O Pain
 

[url]https://www.youtube.com/watch?v=P3fJBJ1wy4E[/url]

I saw this video that Marque Garaux posted on YouTube and I wanted to share. This is the first segments of the Ashtanga yoga primary series. Marque leads you through twenty minutes of self practice that ,if done every day, will produce amazing results.

Don't worry about what he is saying. The beginning pose is called Samasthitih then he is just counting the following poses (Ekam, Dve, Trini, one, two, three). Do however pay attention to the breathing. This series of poses is structured to coincide with the breath.

Also, the jump back into downward dog and the float forward into forward fold can be replaced by a step forward or back.

Re: The Shed 'O Pain
 

I will check out the video. Thanks.

1 problem
10 second hang on open crimp
1 problem
10 push-ups
10 second hang on 2-finger
10 pronators
5 rounds

Maximum Weight "7-53" Protocol (from "Training for Climbing" 3rd Edition)
7 second hang + 53 second rest x 3
3 minutes rest between sets
Half Crimp x 2 sets (#5 Moon)
45# 7, 7, 7 sec
45# 7, 7, 7 sec
45# next time-I got all the seconds but it was hard.
2-finger (large on RPTC)
10# 7, 7, 7 sec
10# 7, 7, 7 sec
15# next time
W Pinch (RPTC)
10# 7, 7, 7 sec
10# 7, 7, 7 sec
15# next time

After each set of 3 hangs I did a lap on the campus board (Metolius rungs). 3 out 6 laps successful.

Worked in a little mobility work between sets.