Re: The Shed 'O Pain
 

10 Goblet Squat 10, 25, 40#
1 Rope Ascent
5 Burpees
Shoulder Mobilization Routine
3 rounds

A.
Four sets of:
Ring Rows x 10 reps
Rest 60 seconds
Lateral Lunges x 12 reps
Rest 60 seconds
Ab Wheel x 10 reps
Rest 60 seconds

B.
1 HSPU
1 Front Squat @ 95#
1 Strict Pull Up
2 HSPU
2 Front Squat @ 95#
2 Strict Pull Up
3 HSPU
3 Front Squat @ 95#
3 Strict Pull Up
and so on…
10 minutes
Got through the round of 6.

0.5 mile run

Re: The Shed 'O Pain
 

10 KBS 35, 45, 53#
5 strict pull ups
5 burpees
Shoulder Band Stretches
3 rounds

A.
Three sets of:
Romanian Deadlift x 6 reps @ 145#
Rest 60 seconds
Ring Push Ups x 12 reps
Rest 60 seconds
25 Double-Unders
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Kettlebell Swings
9 Dumbbell Man-Makers 25#
(push-up, row right, row left, power clean, push press)
6 Toes to Bar
2 rounds + 12 reps
C.
10 ring muscle ups (1 every 30 seconds)

Re: The Shed 'O Pain
 

Lots of walking on the beach, some swimming, some general tom-foolery, no lifting. Back is feeling better, hip and butt still cramp, but it's getting manageable.

Re: The Shed 'O Pain
 

JT - I'm glad you're feeling better. When are you back in Ohio?

Climbed at Hinckley with Rick, Don, and Ken. Fun.

Later I did some mobility work in the Shed. I also did 5 ring muscle ups.

Re: The Shed 'O Pain
 

10 Goblet Squats 10, 20, 35#
5 Pull Ups 0, 5, 10#
5 Burpees
Shoulder Mobilization Routine
3 rounds

Five sets of:
Goblet Squat x 10 reps @ 72#
Rest 30 seconds
Single Arm Dumbbell Rows x 10 reps each arm @ 40#
Rest 30 seconds
Kettlebell Swings x 10 reps @ 72#
Rest 30 seconds
Dumbbell Shoulder Press x 10 reps @ 25#
Rest 2 minutes

5 ring muscle ups
3 bar muscle ups (kipping)
Used my slo-mo function on my phone.
[URL="https://www.youtube.com/watch?v=4bceuVp5yV0"]https://www.youtube.com/watch?v=4bceuVp5yV0[/URL]

0.5 mile run

Re: The Shed 'O Pain
 

Yesterday
Slacklining and paddle boarding. Fun

Today
10 KBS 35, 45, 53#
5 Strict Pull Up 0, 10, 20#
5 burpees
10 Reverse Snow Angels 2.5#
3 rounds

12 Minute EMOM
1. 8 inverted rows
2. 8 KB Presses 20#
3. 10 Push Ups

I was planning on doing more but my lower back started to spasm. Not too bad right now. We'll see.

Re: The Shed 'O Pain
 

@Tim, sorry to hear about the back spasms.

Lots more walking, some swimming, some boogie boarding, no lifting.
Back/hip/butt continue to improve slowly.
Going to try some pushups, pullups, and dips soon.
Cancelled trip to Olympic Training Center and Master's World Cup.

Back in Ohio on 7/29, shed next Saturday or Sunday.

Re: The Shed 'O Pain
 

Bouldered at CRG with Jeff. Bouldering if just plain fun. We finished up with some dips. Good to climb with Jeff.

JT, the back is feeling much better. See you in the Shed next weekend.

Re: The Shed 'O Pain
 

10 KBS 35, 45, 53#
5 strict pull ups 0, 10, 20#
5 burpees
Shoulder Mobilization Routine
3 rounds

A.
Three sets of:
Bulgarian Split Squat x 10 reps (5 each) 25, 25, 40#
Rest 30 seconds
Strict Handstand Push-Ups x Max Reps 10, 6, 5
Rest 30 seconds

B.
Five sets of:
Complete as many rounds and reps as possible in 3 minutes of:
3 Pull-Ups
6 Burpees
9 Kettlebell Swings
Rest 3 minutes between sets.
1. 3 rounds
2. 3 rounds
3. 3 rounds
4. 3 rounds
5. 3 rounds + 2 reps

Finished up with 5 ring muscle ups.

Today I am fasting with clear liquids only. Tomorrow I'm having a colonoscopy. :no000000:

Re: The Shed 'O Pain
 

@Tim, that's quite a WOD done on just clear liquids.
Good luck tomorrow.

I walked some today and did 1 air squat and then had an incredible cramp/spasm in my hip. The PT says this is a good thing b/c it means that muscle that wasn't working at all before is now working. Sometimes I think PT stands for Pain Therapist....