Re: The Shed 'O Pain
 

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
3 rounds

2-3-5-2-3-5-2-3 Ladder of:
Double KB Front Squat 35# KBs, 44# on last two sets
Single Arm KB Floor Press 53, 53, 53, 62, 62, 62, 70, 70#
Ab Wheel Roll Out
1 TGU each side 35, 44, 53, 53, 62, 62, 70, 70#

B.
Air-Dyne
7 x (60s on 60s off)
14 minutes
Load Indicator: 6.0

1 strict muscle up
1 hexbar deadlift 225#
20 Flexbar wrist extensions
hero pose
5 rounds

1 strict bar muscle up (one and done) [URL="https://www.youtube.com/watch?v=jtQ3FUlsl6g"]https://www.youtube.com/watch?v=jtQ3FUlsl6g[/URL] WFS

Rice Bucket Routine

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff. Sent a few new problems.
Later I took a two mile walk, rice bucket routine, and VooDoo flossing on elbows.

Today
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
3 rounds

A.
Four sets of:
Dumbbell Bench Press x 12 reps 40# DBs
Rest 45 seconds
Kettlebell Swings x 25 reps 44, 44, 53, 53#
Rest 45 seconds
Single-Arm Kettlebell Row x 8 reps each arm 53# KB
Rest 45 seconds

B.
Air-Dyne
8 x (60s on 60s off)
16 minutes
Load Indicator: 6.0

3 negative chins
Hexbar Deadlift x 1 rep 225#
Stability Ball Leg Curls x 10 reps
20 Flexbar Wrist Extensions
5 rounds

Re: The Shed 'O Pain
 

2 problems
12 push ups
10 second 2-finger hang L Pocket -20, -20, -10, -10, 0#
10 pronators
5 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 2, Workout 2 EMOM
1. Open crimp on "slopey crimper" 4 sets of 3-6-9 -10#
2. Small 2 finger (RPTC): 4 sets of 3-6-9 -25#
3. Variable Depth Edge Rail: 4 sets of 3-6-9 +10#

Worked in 5 sets of 5 bottoms up KB Press 20#
Deep squat holds
Deep Knee Bend to Kneeling
Hero Pose
Handstand Holds (against wall)

Re: The Shed 'O Pain
 

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pull ups x 6 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 40#
3 rounds

Kettlebell Cyclone 2-35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
Prescription: Perform one rep of each exercise, cycling through as many times as possible in 10-15 minutes.
10 minute EMOM

B.
Air-Dyne
9 x (60s on 60s off)
16 minutes
Load Indicator: 6.0
Felt tough today.

1 Strict Ring Muscle Up
Hexbar Deadlift x 1 rep 225#
Stability Ball Leg Curls x 10 reps
20 Flexbar Wrist Extensions
5 rounds

Couch Stretch

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff. Tweaked my lower back. Hopefully it will loosen up for my Utah trip.

Today
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pull ups x 7 reps 0, 10, 20#
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 40#
3 rounds

A.
2-3–5-2-3–5-2-3
Single leg Romanian deadlift 25# DBs
Double KB Floor Press 53# KBs
Ab Wheel
1 TGU each arm 35#

B.
Air-Dyne
10 x (60s on 60s off)
20 minutes
Load Indicator: 6.0
Didn't feel terrible today. A few more carbs last night.

3 negative chins
10 Pronators each arm
Stability Ball Leg Curls x 10 reps
20 Flexbar Wrist Extensions
3 rounds

Couch Stretch

Re: The Shed 'O Pain
 

Just got back from Utah. Great trip with the wife and friends. A lot of climbing and site seeing.

[ATTACH]14030[/ATTACH]

Today
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pull ups x 7 reps 0, 10, 20#
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 40#
3 rounds

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Posted Single-Leg Deadlifts x 8 reps (Left Leg)
Station 2 – Posted Single-Leg Deadlifts x 8 reps (Right Leg)
Station 3 – Barbell Glute Bridges x 8 reps
Station 4 – Reverse Snow Angels x 20 reps (slow and controlled)

B.
5 rounds of:
20 Kettlebell Swings 35#
20 Push-Ups
5 Ab Wheel Roll Outs
11:54

1 strict ring muscle up
20 Flexbar Wrist Extensions
30 second deep squat hold
5 rounds

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff. Fun. Later I took a 3.5 mile walk and did some VooDoo flossing and rice bucket routine.

Today
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pull ups x 6 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 40#
3 rounds

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Dynamic Bulgarian Split Squat x 10 reps each leg
(no need to add load for most people, the goal is to jump the front foot off the ground every rep, so be as explosive as possible)
Station 2 – Barbell Glute Bridge x 10 reps 115#
Station 3 – Side Plank x 30 seconds each side

B.
Three rounds for time of:
7 Strict Pull-Ups
7 Ring Dips
21 Kettlebell Swings 44#
8:55

1 strict ring muscle up 0, 0, 0, 8, 8#
Tumbling routine
20 Flexbar Wrist Extensions
Deep Squat Hold
5 rounds

Tumbling Routine: adapted from Dan John.
5 Somersaults (forward rolls)

5 Right shoulder rolls

5 Left shoulder rolls

3 Cartwheels facing one direction

3 Cartwheels facing the other


Re: The Shed 'O Pain
 

2 problems
10 push ups
10 second 2-finger hang -20, -20, -10, -10, 0
10 pronators
5 rounds

One set = 6 X (7 second hang + 3 second rest)
Two sets per grip
5 grips
3 minutes rest between sets.

1. Sloper crimper green -35# -30 next time
2. Small 2 finger blue: -35# -30 next time
3. Variable Depth Edge Rail green -10# -5 next time
4. Pinch green -35# -35 next time
5. 3-finger green -10# -5# next time

Worked in Hip Extension MWOD
Chest Mobiity
Lateral Band Walks
Banded Forearm Stretch

Re: The Shed 'O Pain
 

Yesterday
I went Mountain biking with Rick and Kenny at Mohican State Park. They have really nice mountain bike trails. We did about 6 miles of pretty strenuous terrain. Lots of ups and downs. Fun.

Today
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 40#
3 rounds

2-3-5-2-3-5-2-3
Single Leg Deadlift 50, 50, 50, 60, 60, 60, 80, 80# Used 2 DBs.
One-armed Kettlebell Press 35#
Supine Ring Rows
1 TGU each arm 35, 35, 44, 44, 53, 53, 62, 62#

Complete as many rounds and reps as possible in 10 minutes of:
6 Sandbag Thrusters 50#
9 Knees to Elbows
12 Kettlebell Swings 53#
4 rounds

1 ring muscle up
Banded Lateral Walk
20 Flexbar Wrist Extensions
Wall Groin Stretch
5 rounds

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff. Another good session.

Today
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pull ups x 6 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 40#
Hip Mobility Drills
3 rounds

A.
Three sets of:
Hanging Med-Ball Hamstring Curls x 10 reps 8, 8, 20#
Rest 45 seconds
Bulgarian Goat Bag Swings x 12 reps 53, 62, 70#
Rest 45 seconds
Prone Plank Hold x 60 seconds 0, 0, 10#
Rest 45 seconds

B.
For time:
Air-Dyne 1 mile
immediately followed by…
10 rounds of:
6 Kettlebell Swings 53#
6 Goblet Squats 53#
14:56

C.
1 strict ring muscle up
Tumbling Routine
20 Flexbar Wrist Extensions
Couch Stretch 30 seconds
5 rounds