Re: The Shed 'O Pain
 

Bouldered at Rock Mill with Norm, Jeff, and Brad. Always a good time. Shoulder still sore.

Re: The Shed 'O Pain
 

Just got back from Vegas. We visited The Grand Canyon, Mt. Charleston, Red Rocks, and The Hoover Dam. We also spent some time at the casinos gambling, drinking, eating, and chilling at the pool. Fun time but it's good to be home. Exercise wise we walked probably at least 4 miles a day. I did spend an hour at the casino gym doing various exercises just to loosen up.

Today
10 Goblets Squats 35, 45, 53#
5 Strict Pull ups
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-10 band dislocates (these hurt the shoulder so I will leave them out for a while)
-10 band pull aparts
-10 banded face pulls (used pulley system for hangboard, worked really well)
3 rounds

A.
Three sets of:
Deadlift x 1 reps @ 225#
Rest 30-60 seconds
Single-Arm Kettlebell Press x 5 reps each 20, 35, 35#
Rest 30-60 seconds
100-Meter Suitcase Carry + Waiter’s Carry (35# up, 53# down, switch)
Rest 30-60 seconds

B.
5 rounds:
15 kettlebell swings 35#
5 goblet squats 35#
5 push ups
6:51

Re: The Shed 'O Pain
 

10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 10, 20#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 banded face pulls (used pulley system for hangboard, worked really well)
3 rounds

A.
Five sets of:
Deadlift x 1 rep @ 225#
Rest 30-60 seconds
Turkish Get Up x 4 reps (2 each arm) 35, 45, 53, 53, 53#
Rest 30-60 seconds
Ring Push Ups x 10 reps
Rest 60 seconds
B.
Every minute, on the minute, for 10 minutes:
5 Russian Kettlebell Swings 53#
5 Burpees

Re: The Shed 'O Pain
 

10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 10, 20#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 banded face pulls (used pulley system for hangboard, worked really well)
10 banded external rotations
3 rounds

5 sets of:
Deadlift x 1 reps 225
30-60 seconds rest
Single-Arm Kettlebell Row x 8 reps 53#
30-60 seconds rest
Ab Roll Outs x 10 reps
30-60 seconds rest

B. 35# Kettlebell
5 x one arm swing
5 x clean AND press
5 x snatch
5 x front squat
Left and Right arms
3 rounds
8:25

Re: The Shed 'O Pain
 

I stripped my wall and put some of the holds back up. Very time consuming and labor intensive. I guess that's why I hadn't done it for over 3 years.

2 problems
10 push ups
5-10 second 2-finger hold on RPTC.
10 pronators
10 reps on Flexbar.
5 rounds

Spent an additional 30 minute making up problems. I have a couple of possibilities. Also continued to put more holds on the wall.

Re: The Shed 'O Pain
 

10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 10, 20#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 banded face pulls (used pulley system for hangboard, worked really well)
10 banded external rotations
3 rounds

A.
Five sets of:
Dumbbell Bench Press x 10 reps 25, 30, 40, 40, 40
Rest 45 seconds
Deadlift x 1 rep 225, 230, 235, 240, 245#
Rest 45 seconds
Elbows to Planks x 10 reps
Rest 45 seconds

B.
5 x kettlebell swings 35#
3 x military press/side 35#
5 x kettlebell swings 35#
5 x goblet squat 35#
Prescription:
Complete as many quality rounds as possible in 10 minutes, resting as little as you have to but as long as you need.
7 rounds

100 additional band pull aparts

Re: The Shed 'O Pain
 

10 Goblets Squats 35, 45, 53#
5 Strict Supinated Grip Pull ups 0, 10, 20#
2 TGUs each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 banded face pulls (used pulley system for hangboard, worked really well)
10 banded external rotations
3 rounds

(Swings + Push-Ups + Rope Ascent) X 10 rounds
10 x kettlebell swings
10 x push-ups
1 x rope ascent
18:35

100 Additional Band Pull Aparts

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with a good group. Shoulder is feeling better and I felt pretty strong. Sent some good problems.

Today
10 Goblets Squats 35, 45, 53#
5 Strict Supinated Grip Pull ups 0, 10, 20#
2 TGUs each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 banded face pulls (used pulley system for hangboard, worked really well)
10 banded external rotations
3 rounds

A.
Five sets of:
Deadlift x 1 rep 245#
Rest 30 seconds
Side Plank (Left) x 30 seconds
Rest 30 seconds
Strict Muscle Up x 1 rep
Rest 30 seconds
Side Plank (Right) x 30 seconds
Rest 30 seconds

B.
A Get Up for Good Measure
5 x One-Arm Swing

5 x Clean

5 x Snatch

1 x Reverse Turkish Get-Up
Prescription:
Complete as many quality rounds as possible in 15 minutes, resting as little as you have to but as long as you need. Finish all exercises on one side before switching to the other side. 35#
10 rounds (5 on left and 5 on right)

100 Additional Band Pull Aparts

Re: The Shed 'O Pain
 

2 problems
12 push ups
5-10 second 2 finger hang
10 pronators
Flexbar
20 band pull aparts
5 rounds

30 additional minutes setting and sending new problems. 3 moderately hard problems.

Added a few more holds.

Re: The Shed 'O Pain
 

10 Goblets Squats 35, 45, 53#
5 Strict Supinated Grip Pull ups 0, 10, 20#
2 TGUs each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 banded face pulls (used pulley system for hangboard, worked really well)
10 banded external rotations
3 rounds

A.
Three sets of:
Front Squat x 5 reps 95, 115, 135(3)
Rest 90 seconds
Strict Supinated-Grip Pull-Ups x 8 reps
Rest 90 seconds

B.
The Original Deep 6 Plan
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.
35#
3 rounds.

100 Additional Band Pull Aparts