Re: The Shed 'O Pain
 

Warm up
Air Dyne
Push ups
Double Unders
Pull-ups
Kettlebell Swings
Goblet Squats
A few reps of each

30 minute EMOM
Air-Dyne x 30 seconds
Push-ups x 15 reps
Double Unders x 25 reps
Pull-ups x 5 reps
Kettlebell Swings x 15 reps 53#
Goblet Squats x 10 reps 53#
5 rounds

Cool Down
45 seconds deep squat hold
20 seconds handstand hold
15 externally rotated band pull aparts
Various Mobility exercises
3 rounds

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill. Fun.

Today
10 Goblets Squats 35, 45, 53#
6 Strict Pull ups 0, 10, 20#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 25#
-10 banded external rotations
3 rounds

A.
Five sets of:
Deadlift x 2 reps 205#
Rest 20 seconds
Kettlebell Swings x 15 reps 53#
Rest 20 seconds
Push-Ups x 15 reps
Rest 2 minutes

B.
Seesaw KB Press x 1
KB Front Squat x 2
2 rounds EMOM for 10 minutes
35# KBs

C.
1 strict ring muscle up
20 band pull aparts
20 Flexbar wrist extensions
5 rounds

Re: The Shed 'O Pain
 

2 problems
Push ups x 10 reps
10 pronators
3 rounds

Steve Maisch Training
Hangboard Strength
Workout 2
10 second hang with 2 minutes rest between. Five sets for each hold.
Open Crimp (Small Metolius Rung) 20#
10, 8, 10, 10, 10
L. 2-finger 10#
9, 10, 10, 9, 7
Pinch-RPTC 10#
10, 10, 8, 10, 9

Worked in 5 sets of 10 push ups, hip extensions, and ab roll outs. Also held deep squat hold for 30 seconds between each set of hangs.

Re: The Shed 'O Pain
 

3 problems
15 push ups
10 second 2 finger hang
10 pronators
3 rounds

Steve Maisch Training
Hangboard Strength
Workout 6
10 second hang with 2 minutes rest between. Six sets for each hold.
Open Crimp (Small Metolius Rung) 20#
10, 10, 10, 10, 10, 10
L. 2-finger 10#
8, 10, 10, 10, 8, 10
Pinch-RPTC 10#
10, 10, 10, 10, 10, 10

Worked in:
5 sets of 3 KB Presses 35, 35, 44, 44, 44#
5 sets of 20 hip thrusts 0, 10, 10, 20, 20#
5 sets of 10 ab roll outs
30 seconds of deep squat hold after each set.

Re: The Shed 'O Pain
 

10 Goblet Squats 35, 44, 53#
6 neutral grip strict pull ups 0, 10, 20#
2 TGUs each side 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 25#
-10 banded external rotations
3 rounds

A.
5 sets of:
Bulgarian Split Squat x 5 reps 50#
Rest 30-60 seconds
Campus Board x 2 Laps +10#
Rest 30-60 seconds
Deadlift x 1 rep 205, 215, 225, 235, 245#
Rest 30-60 seconds

B.
Four rounds for time of:
25 Kettlebell Swings 53#
15 Push-Ups
6:59

1 strict ring muscle up
10 externally rotated band pull aparts
deep squat hold
5 rounds

Re: The Shed 'O Pain
 

Yesterday
Participated in "Whipps Ledges Adopt-a-Crag" cleanup. Spent about 4 hours swinging a sledge hammer, picking up rocks, and cleaning trails. Afterwards Jeff and I went to Rock Mill and bouldered for a couple of hours. To say the least I was tired last night.

Today
10 Goblet Squats 35, 44, 53#
6 strict pull ups 0, 10, 20#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 25#
-10 banded external rotations
3 rounds

A.
5 sets of:
kettlebell one-legged deadlift x 5 reps each leg 35, 44, 44, 53, 53#
30-60 seconds
KB Floor Press x 10 reps 35, 44, 44, 44, 44#
30-60 seconds
Double Unders x 25 reps
30-60 seconds

B.
10 rounds 44#
15 Kettlebell Swings
5 Goblet Squats
5 Push-ups
13:55

Re: The Shed 'O Pain
 

3 problems
10 push ups
10 second 2 finger hang
10 pronators
3 rounds

Steve Maisch Training
Hangboard Strength
Testing
13 second hang with 2 minutes rest between. 5 sets for each hold.
Open Crimp (Small Metolius Rung) 20#
5, 10, 15, 20, failed on 25#
L. 2-finger 10#
-5, 0, 5, 10, failed on 15#
Pinch-RPTC 10#
-5, 0, 5, 10, failed on 15#

Worked in 5 sets of:
5 KB Press 35#
10 hip extensions
10 ab roll outs

Deep squat holds between sets.

Re: The Shed 'O Pain
 

10 Bulgarian Goat Bag Swings 35, 45, 53#
6 Strict Pull ups 0, 10, 20#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 25#
-10 banded external rotations
3 rounds

5 sets of:
Deadlift x 2 reps 205#
30-60 seconds rest
TGUs x 2 each arm 35, 44, 53, 62, 71#
30-60 seconds rest
Handstand Hold x 30 seconds
30-60 seconds rest

Kettlebell Cyclone 35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
Prescription: Perform one rep of each exercise-10 min EMOM

1 strict ring muscle up
10 externally rotated band pull aparts
20 Flexbar wrist extensions
5 rounds

Re: The Shed 'O Pain
 

4 problems
15 push ups
10 second 2-finger hang
10 pronators
3 rounds

Hangboard Routine
(7 seconds on + 3 seconds rest) X 6 = 1 set
2.5 minutes rest between sets
open crimp (moon #5) -15# [B]-10# next time[/B]
3-finger RPTC -15# [B]-5# next time[/B]
2-finger RPTC -20# [B]-15# next time[/B]
semi-closed RPTC -53# [B]-53# next time[/B]
Pinch RPTC -15# [B]-15# next time[/B]
1 set per grip
2 sets next time.

Re: The Shed 'O Pain
 

August 31, 2017 Workout

10 goblet squats 35, 44, 53#
6 strict pull ups 0, 10, 20
3 arm bars each arm 35, 44, 53#
20 band pull aparts
10 face pulls 25#
10 external rotation
3 rounds

5 sets of:
Deadlift x 1 225#
30-60 seconds rest
KB Floor Press x 10 reps 44# KBs
30-60 seconds rest
Metolius Campus Board Lap x 2
30-60 seconds rest

2-1-3 kettlebell armor building complex
2 double cleans
1 double press
3 front squats
10 minute EMOM w/44# KBs

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff and Robert. I sent 3 new blues and 3 new oranges. Fun.

Today
10 Goblet Squats 35, 44, 53#
6 strict pull ups 0, 10, 20#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 25#
-10 banded external rotations
3 rounds

5 sets of:
Kettlebell Swings x 10 reps 88#
60 seconds rest
Push-up w/ feet of exercise ball x 10 reps
60 seconds rest
Double Unders x 30 reps
60 seconds rest

THE WALK
This is a 32min walk. You start at 0 degrees on a treadmill and go up by 1 degree every minute until you hit 15 degrees. Repeat the minute at 15 degrees and return to 0 degrees minute by minute reversing the process on the way up.
Try to cover at least 2 miles.
No running. Walking only.
The goal is to work up to wearing a 20 pound weight vest.
No weight for me today. Still plenty tough.
Give it a try.:)

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff.

Today
10 Goblet Squats 35, 44, 53#
6 strict pull ups 0, 10, 20#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 25#
-10 banded external rotations
3 rounds
5 sets of:

Deadlift x 1 rep 225#
30 seconds rest
Floor Press x 5 reps 35, 44, 53, 53, 53#
30 seconds rest
Ring Rows x 5 reps 0, 5, 10, 15, 20#
30 seconds rest

Kettlebell Cyclone 35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
Prescription: Perform one rep of each exercise, 15 minute EMOM

1 strict ring muscle up
10 external band pull aparts
mobility work
5 rounds

Re: The Shed 'O Pain
 

2 problems
Push ups 12, 15, 18, 21, 24 reps
10 second 2-finger hang
10 pronators
5 rounds

Hangboard Ladder Training
Week 1, Workout 1 EMOM
1. Open hand:*3 sets of 3-6-9 (small Metolius rung) +20#
2. Full crimp: 3 sets of 3-6-9 (large Metolius rung) 0#
3. Half crimp:*3 sets of 3-6-9 (#5 Moonboard) +20#

Some mobility work between sets.

Re: The Shed 'O Pain
 

10 Goblet Squats 35, 44, 53#
6 strict pull ups 0, 10, 20#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 25#
-10 banded external rotations
3 rounds

5 sets of:
Deadlift x 1 rep 225#
30 seconds rest
KB Press x 3 each arm 35, 44, 44, 44, 44#
30 seconds rest
TGUs x 2 reps each arm 35, 44, 53, 62, 71#
30 seconds rest

5 rounds for time:
15 Russian Kettlebell Swings 53#
10 Wall Ball Shots 20#
25 Double Unders
11:45

10 minute EMOM
1 campus lap on sloper rungs
10 external banded pull aparts (5 sets)

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff. Afterwards, Lisa, Jeff and I went to the Kent Airport Airshow. Fun.

10 Goblet Squats 35, 44, 53#
6 strict pull ups 0, 10, 20#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 25#
-10 banded external rotations
3 rounds

5 sets of:
Deadlift x 1 rep 225#
30 seconds rest
DB Bench Press x 10 reps 40#
30 seconds rest
Ab Wheel Roll Outs x 10 reps
30 seconds rest

Double kettlebell swings x5 reps
Double kettlebell snatches x5 reps
Double kettlebell cleans x5 reps
Double kettlebell front squats x5 reps
E3MOM for 15 minutes
35 pound KBs
Tough!

1 strict muscle up
10 external rotation band pull aparts
mobility work
5 rounds

I was able to do a strict ring muscle up with a 20# med ball between my feet and a strict bar muscle up today. I haven't been able to do those for a while.:)

Re: The Shed 'O Pain
 

3 problems
Push ups 12, 15, 18, 21, 24 reps
10 second 2-finger hang
10 pronators
5 rounds

Hangboard Ladder Training
Week 1, Workout 2 EMOM
1. Open hand:*3 sets of 3-6-9 (small Metolius rung) +20#
2. 2-finger: 3 sets of 3-6-9 (large Metolius rung) 0#
3. Half crimp:*3 sets of 3-6-9 (#5 Moonboard) +20#

Some mobility work between sets.

Re: The Shed 'O Pain
 

10 Goblet Squats 35, 44, 53#
6 strict pull ups 0, 10, 20#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 25#
-10 banded external rotations
3 rounds

A.
Five sets of:
Deadlift x 1 rep 225#
Rest 30 seconds
KB See-Saw Shoulder Press x 10 reps (5 reps each arm) 35, 35, 44#, 35, 35#
Rest 30 seconds
KB Overhead Reverse Lunge x 5 reps each leg (one 35# KB)
Rest 30 seconds

B.
For time:
1 mile Air-Dyne
60 Kettlebell Swings
30 Push-Ups
100 Double Unders
8:53

1 strict ring muscle up
10 externally rotated band pull aparts
Kneeling internal hip stretch
5 rounds

1 strict bar muscle up

Re: The Shed 'O Pain
 

3 problems
Push ups 15, 20, 25 reps
10 second 2-finger hang
10 pronators
3 rounds

Hangboard Ladder Training
Week 2, Workout 1 On the 45 seconds
1. Open hand: 4 sets of 3-6-9 (small Metolius rung) +20#
2. 2-finger: 4 sets of 3-6-9 (large Metolius rung) 0#
3. Half crimp: 4 sets of 3-6-9 (#5 Moonboard) +20#

Re: The Shed 'O Pain
 

10 Goblet Squats 35, 44, 53#
6 strict pull ups 0, 10, 20#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 25#
-10 banded external rotations
3 rounds

A.
Five sets of:
Deadlift x 1 rep 225#
Rest 30 seconds
KB Floor Press x 5 reps 53# KBs
Rest 30 seconds
TGUs x 3-3-3-2-1/35, 44, 53, 62, 71#
Rest 30 seconds

B.
2-1-3 kettlebell armor building complex
2 double cleans
1 double press
3 front squats
10 minute EMOM w/35# KBs

1 sloper campus lap
10 externally rotated band pull aparts (5 rounds)
10 rounds
EMOM

Re: The Shed 'O Pain
 

Yesterday
Climbed at Hinckley with a lot of my close friends. 20 laps. Conditions were not great buy still a good time and workout.

Today
Three sets of:
Deadlift x 2 reps
Rest 45 seconds
Push-Ups x 25 reps
Rest 45 seconds
Reverse Lunges with DBs x 20
Rest 45 seconds
Side Plank x 45 seconds each
Rest 45 seconds

Kettlebell Cyclone 35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
2 rounds on the 90 seconds for 15 minutes.

1 strict ring muscle up (last rep w/8#)
20 wrist extensions on Flexbar
30" deep squat hold
5 rounds

Re: The Shed 'O Pain
 

3 problems
Push ups 10, 10, 10 reps
10 second 2-finger hang
10 pronators
3 rounds

Hangboard Ladder Training
Week 2, Workout 2 On the 45 seconds
1. Open hand: 4 sets of 3-6-9 (small Metolius rung) +20#
2. 2-finger: 4 sets of 3-6-9 (large Metolius rung) 0#
3. Half crimp: 4 sets of 3-6-9 (#5 Moonboard) +20#

Worked in 12 sets of 10 push ups and mobility work.

Re: The Shed 'O Pain
 

10 Goblet Squats 35, 44, 53#
6 strict pull ups 0, 10, 20#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 25#
-10 banded external rotations
3 rounds

A.
Three sets of:
Double KB Front Squats or Goblet Squats x 5 reps -35, 44, 53# kettlebells
Rest 45 seconds
Supinated-Grip Strict Pull-Ups x 5 reps 10, 20, 30#
Rest 45 seconds
Ab Wheel Roll Outs x 15 reps
Rest 45 seconds
Double-Unders x 50 reps
Rest 45 seconds

B.
The Double Kettlebell Complex.
In this complex, here’s what I did:
* 5 reps of double kettlebell swings
* 5 reps of double kettlebell snatches
* 5 reps of double kettlebell cleans and presses
All were done with 35# kettlebells.
4 rounds done on the 3 minutes. Tough.

1 strict ring muscle up
10 externally rotated band pull aparts
internal hip stretch
5 rounds

Felt pretty tired. Hot for mid September.

Re: The Shed 'O Pain
 

3 problems
Push ups 12, 15, 18 reps
10 second 2-finger hang
10 pronators
3 rounds

Hangboard Ladder Training
Week 3, Workout 1 On the 36 seconds
1. Open hand: 5 sets of 3-6-9 (small Metolius rung) +20#
2. 2-finger: 5 sets of 3-6-9 (large Metolius rung) 0#
3. Half crimp: 5 sets of 3-6-9 (#5 Moonboard) +20#

Re: The Shed 'O Pain
 

10 Goblet Squats 35, 44, 53#
6 strict pull ups 0, 10, 20#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 25#
-10 banded external rotations
3 rounds

5 sets of:
Deadlift x 1 rep 225#
30 seconds rest
KB Floor Press x 6 reps 53#
30 seconds rest
Ring Rows x 10 reps
30 seconds rest

Kettlebell Swings
Push ups
20-18-16-14-12-10-8-6-4-2
9:52

1 campus board lab
10 wrist extensions w/Flexbar
10 rounds on the minute

Re: The Shed 'O Pain
 

3 problems
Push ups 9, 12, 15, 18, 21 reps
10 second 2-finger hang
10 pronators
5 rounds

Hangboard Ladder Training
Week 3, Workout 2 On the 36 seconds
1. Open hand: 5 sets of 3-6-9 (small Metolius rung) +20#
2. 2-finger: 5 sets of 3-6-9 (large Metolius rung) 0#
3. Half crimp: 5 sets of 3-6-9 (#5 Moonboard) +20#

I was able to climb every established problem on my wall. Some I haven't been able to send since I put them up in the summer. It helped climbing in the morning. Cool temps are coming.

Re: The Shed 'O Pain
 

10 Goblet Squats 35, 44, 53#
6 strict pull ups 0, 10, 20#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 25#
-10 banded external rotations
3 rounds

5 sets of:
Deadlift x 1 rep 225#
30 seconds rest
TGUs x 2 reps each arm 35, 44, 53, 62, 71# (1 each for 71#)
30 seconds rest
DB Bench Press x 10 reps 40#
30 seconds rest

3-1-2 kettlebell armor building complex 35# KBs
3 double cleans
1 double press
2 front squats
15 minute EMOM

1 strict ring muscle up
10 externally rotated band pull aparts
couch stretch
5 rounds

Re: The Shed 'O Pain
 

3 problems
Push ups 12, 15, 18 reps
10 second 2-finger hang
10 pronators
3 rounds

Hangboard Ladder Training
Week 4, Workout 1 On the 45 seconds
1. Open hand: 5 sets of 3-6-9-12 (small Metolius rung) +20#
2. 2-finger: 5 sets of 3-6-9-12 (large Metolius rung) 0#
3. Half crimp: 5 sets of 3-6-9-12 (#5 Moonboard) +20#

Re: The Shed 'O Pain
 

10 Goblet Squats 35, 44, 53#
6 strict pull ups 0, 10, 20#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 25#
-10 banded external rotations
3 rounds

5 sets of:
Deadlift x 1 rep 225#
30 seconds rest
Sloper Campus lap x 2 reps
30 seconds rest
KB Press x 3 reps each arm 44#
30 seconds rest

Kettlebell Cyclone 35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
1 round every 45 seconds for 10 rounds

1 strict ring muscle up
20 wrist extensions w/Flexbar
5 rounds

Heading to the New River Gorge for 3 days of rock climbing tomorrow. A welcome diversion.

Re: The Shed 'O Pain
 

Spent 3 days at the New River Gorge climbing with Norm and Matt. The highlight of the trip was sending Preparation H at Kamoor. A tricky 12a arete. I also redpointed "Out of the Bag." An 11d I had done many years ago. Fun trip.

Today
10 Goblet Squats 35, 44, 53#
6 strict pull ups 0, 10, 20#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 25#
-10 banded external rotations
3 rounds

A.
Four sets of:
Deadlift x 2 reps 225#
Rest 45 seconds
Dips x 5 reps
Rest 45 seconds
Kettlebell Swings x 15 reps 35, 44, 53, 62#
Rest 45 seconds
Supine Leg Lowering x 10 reps
Rest 45 seconds

B.
Three rounds for time of:
0.5 Air-Dyne
10 Kettlebell Thrusters 35# KBs
10 Burpees
11:53

1 strict ring muscle up
10 externally rotated band pull aparts
5 rounds

Re: The Shed 'O Pain
 

3 problems
Push ups 15, 20, 25 reps
10 second 2-finger hang
10 pronators
3 rounds

Hangboard Ladder Training
Week 4, Workout 2 On the 45 seconds
1. Open hand: 5 sets of 3-6-9-12 (small Metolius rung) +20#
2. 2-finger: 5 sets of 3-6-9-12 (large Metolius rung) 0#
3. Half crimp: 5 sets of 3-6-9-12 (#5 Moonboard) +20#

Ladder program complete. Thursday is test day.

Re: The Shed 'O Pain
 

10 Goblet Squats 35, 44, 53#
6 strict pull ups 0, 10, 20#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 25#
-10 banded external rotations
3 rounds

Deadlift x 1 rep 225, 230, 235, 240, 245
30 seconds rest
TGUs x 2 reps 35, 44, 53, 62, 71#
30 seconds rest
KB Floor Press x 7 reps 53# KBs
30 seconds rest

Kettlebell Cyclone 44# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
10 minute EMOM

1 strict ring muscle up 0, 0, 0, 8, 20#
20 wrist extensions w/Flexbar
Couch Stretch
5 rounds

Re: The Shed 'O Pain
 

3 problems
10 push ups
10 second 2-finger hold
10 pronators
3 rounds

Steve Maisch Training
Hangboard Strength
Testing
13 second hang with 2 minutes rest between. 5 sets for each hold.
Open Crimp (Small Metolius Rung) 20#
5, 10, 15, 20, 25#
L. 2-finger 10#
-5, 0, 5, 10, failed on 15#
Pinch-RPTC 10#
-5, 0, 5, 10, failed on 15#

Worked in 10 sets of 10 pushups and deep squat holds.

Re: The Shed 'O Pain
 

Spent the weekend at the New River with Lisa and another couple. I gave a taste of rock climbing to the husband. He did quite well. Drove home this morning. Fun weekend with the wife.

This afternoon
5 swings 35# KB
5 goblet squats
5 crush curls
5 push ups
10 band pull aparts
3 rounds

Swings 44#
Goblet Squats
Crush Curls
Push ups
10-9-8-7-6-5-4-3-2-1
12:45

I went on an easy 1.5 mile walk afterwards.

Re: The Shed 'O Pain
 

4 problems
3 KB Presses 35, 35, 44
10 second 2-finger hang
10 pronators
3 rounds

Hangboard Ladder Training
Week 1, Workout 1 EMOM
1. Open hand:*3 sets of 3-6-9 (small Metolius rung) +22.5#
2. Full crimp: 3 sets of 3-6-9 (large Metolius rung) 2.5#
3. Half crimp:*3 sets of 3-6-9 (#5 Moonboard) +22.5#

Worked in 2 additional sets of 3 KB presses (44#) and deep squat holds.

Re: The Shed 'O Pain
 

Yesterday
10 Goblet Squats 35, 44, 53#
6 strict pull ups 0, 10, 20#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 30#
-10 banded external rotations
3 rounds

Deadlift x 1 rep 225, 230, 235, 240, 245
30 seconds rest
TGUs x 2 reps 35, 44, 53, 62, 71#
30 seconds rest
Dips x 5 reps
30 seconds rest

The Double Kettlebell Complex.
In this complex, here’s what I did:
* 5 reps of double kettlebell swings
* 5 reps of double kettlebell snatches
* 5 reps of double kettlebell cleans and presses
All were done with 35# kettlebells.
4 rounds done on the 3 minutes. Tough.

1 strict muscle up
20 wrist extensions w/Flexbar
5 rounds

Today
5 problems
Push ups 15, 20, 25 reps
10 second 2-finger hang
10 pronators
3 rounds

Hangboard Ladder Training
Week 1, Workout 2 EMOM
1. Open hand:*3 sets of 3-6-9 (small Metolius rung) +22.5#
2. Full crimp: 3 sets of 3-6-9 (large Metolius rung) 2.5#
3. Half crimp:*3 sets of 3-6-9 (#5 Moonboard) +22.5#

Worked in 10 sets of push ups, deep squat holds, and handstand holds (against wall)

Re: The Shed 'O Pain
 

Climbed at the New Friday and Saturday. Lots of good climbs. Climbed with new and old friends.:) Drove home this morning.

Got a little workout this afternoon to loosen up the body after 5 hours in the car.

A few goblet squats and kettlebell swings for a warm up.

20 Kbs
2 TGUs (one each arm
5 rounds-35, 44, 53, 62, 71#

5 strict ring muscle ups

Re: The Shed 'O Pain
 

10 Goblet Squats 35, 44, 53#
6 strict pull ups 0, 10, 20#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 35#
-10 banded external rotations
3 rounds

5 sets of:
Deadlift x 1 rep 225, 230, 235, 240, 245
30 seconds rest
Floor Press x 8 reps 53# KBs
30 seconds rest
Ab Roll Outs x 10 reps
30 seconds rest

Kettlebell Cyclone
Double swing
Double clean
Double snatch
See-saw press
Front squat
10 minute EMOM 44# KBs

Afterwards I mowed the grass as a cool down.:cool:

Re: The Shed 'O Pain
 

4 problems
Push ups 20, 20, 20 reps
10 second 2-finger hang
10 pronators
3 rounds

Hangboard Ladder Training
Week 2, Workout 1 (on the 45 seconds)
1. Open hand:*4 sets of 3-6-9 (small Metolius rung) +22.5#
2. Full crimp: 4 sets of 3-6-9 (large Metolius rung) 2.5#
3. Half crimp:*4 sets of 3-6-9 (#5 Moonboard) +22.5#

Re: The Shed 'O Pain
 

2 problems
Push ups 12, 14, 16, 18, 20 reps
Deadlift x 1 rep 225#
10 second 2-finger hang
10 pronators
5 rounds

Hangboard Ladder Training
Week 2, Workout 2 (on the 45 seconds)
1. Open hand:*4 sets of 3-6-9 (small Metolius rung) +22.5#
2. Full crimp: 4 sets of 3-6-9 (large Metolius rung) 2.5#
3. Half crimp:*4 sets of 3-6-9 (#5 Moonboard) +22.5#

Re: The Shed 'O Pain
 

Yesterday-Bouldered at Rock Mill with Jeff. I hadn't been there for awhile so all the problems were new. Fun.

Today
10 Goblet Squats 35, 44, 53#
6 strict neutral grip pull ups 0, 10, 20#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 35#
-10 banded external rotations
3 rounds

4 sets of:
Bulgarian Goat Bag Swing x 10 reps 53, 62, 71, 88#
Rest 60 seconds
Ring Rows x 10 reps
Rest 60 seconds
Wall Handstand Hold x 45 seconds
Rest 60 seconds
Double-Unders x 25 reps
Rest 60 seconds

15 kettlebell swings 44#
5 goblet swings
3 dips
10 rounds
18:45-Took my time

5 forward rolls
5 Right shoulder rolls

5 Left shoulder rolls

3 Cartwheels facing one direction

3 Cartwheels facing the other direction
I need to work on my tumbling.