Re: The Shed 'O Pain
 

@Jeff-"You climb gracefully" would have sounded so much better. And yes you do climb gracefully.

I got a deep tissue massage yesterday. I'm not sure what I think about it. Some areas were very tender. I feel fine today though.

3 problems
15 push-ups
5-10 second 2-finger hang
10 reverse wrist curls
5 rounds

Fingerboarding for Maximum Strength
Crimp, middle two and pinch are the grips trained.
Workout A:
Today
5 sets of 10 seconds for each grip.
Crimp 45# 10, 10, 10, 10, 10
2-finger 10# 5, 4, 8, 8, 8
Pinch Block 35# L/R 10/10, 10/10, 10/10, 10/10, 10/10

Worked in banded Samson stretch.

Re: The Shed 'O Pain
 

10 goblet squats 25, 30, 2-35# KBs
5 strict pull-ups 0, 10, 20#
5 burpees
shoulder mobilization routine
3 rounds

A.
Every 2 minutes , for 30 minutes (5 sets of each):
Station 1 – Double KB Front Squat x 6 reps 53# KBs
Station 2 – 2 Campus Laps
Station 3 - Reverse Snow Angels x 10 reps

B.
Complete as many rounds and reps as possible in 9 minutes of:
15 Kettlebell Swings 53#
12 Alternating Reverse Lunges with DB in Goblet Hold 40#
9 Burpees
4 rounds + 10 reps

C.
10 min EMOM
Minute 1 - 25 Dubs
Minute 2 - 2 strict ring muscle ups

Good to get some work in.

Re: The Shed 'O Pain
 

15 Bulgarian goat bag swings 35, 45, 53#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

A.
Every minute, on the minute, for 15 minutes:
Minute 1 – Supine Ring Row x 8 reps
Minute 2 – Push-Ups x 20 reps
Minute 3 – ab roll outs x 12 reps
B.
For time:
Air-Dyne 1 mile
50 Push Presses 2 - 35# KBs
Run 0.5 mile
15:15

2 kipping bar muscle ups

Re: The Shed 'O Pain
 

Bouldered at Rock Mills with Jeff and Norm. Fun. My buddies are climbing well. I hope we have many years to continue climbing together.

Re: The Shed 'O Pain
 

Just got back from the New. Mostly top roping with Lisa belaying. She did a great job.
Monday-Endless
George of the Gorge-Lead and TR
Positron-Clean TR ascent on 2nd go. Lock off move felt hard.
Linear Encounters-Butt hard 11a crack climb. I had to pull through the bottom section. "Lisa, pull real hard!"
Dead Painters Society-Got to the very top on first attempt clean and then fell. I spent a long time figuring out the top but finally did. Clean TR ascent on second attempt. Very doable 12a if you know the top sequence.

Tuesday-Junkyard
Four Sheets to the Wind-2 TR ascents
Rapscallion's Blues-2 TR ascents
New Yosemite-1 TR ascent
All these climbs felt hard but had no falls.

Face climbing felt pretty good. Conditions were excellent. The cracks felt a little rusty.
Fun 2 days climbing with Lisa. She was a good sport and seemed to enjoy the environment. Now I just need to teach her to lead belay. ;)

Re: The Shed 'O Pain
 

10 goblet squats 25, 30, 40#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

A.
Every 2 minutes, for 16 minutes (8 sets):
Deadlift
*Set 1 – 8 reps 155#
*Set 2 – 8 reps 170#
*Set 3 – 6 reps 185#
*Set 4 – 6 reps 200#
*Set 5 – 4 reps 215#
*Set 6 – 4 reps 230#
*Set 7 – 2 reps 245#
*Set 8 – 2 reps 260#

B.
Every 5 minutes, for 20 minutes (4 sets):
20 Wall Ball Shots
20 Box Jump-Overs
1. 2:40
2. 2:27
3. 2:17
4. 2:03

10 strict ring muscle ups
couch stretch
squat holds

Re: The Shed 'O Pain
 

2 problems
3 TGUs 35, 45, 53, 62, 71#
5-10 second 2-finger hang
10 reverse wrist curls
5 rounds

Fingerboarding for Maximum Strength
Crimp, middle two and pinch are the grips trained.
Workout A:
Today
6 sets of 10 seconds for each grip.
Crimp 45# 10, 10, 10, 10, 10, 10
2-finger 10# 6, 7, 8, 9, 10, 10
Pinch Block 35# L/R 10/10, 10/8, 9/10, 7/7, 6/6, 5/5

Worked in...
5 sets of 15 push-ups
5 sets of 5 ring dips
couch stretch
deep squat hold

Re: The Shed 'O Pain
 

Wednesday 3-30-2016
Treadmill run.
.25mi. @3.5mph,
.75mi. @6.1mph,
.25mi. @3.5mph,
.75mi. @6.1mph,
.25mi. @3.5mph,
.75mi. @6.1mph,
.25mi. @3.5mph,

Thursday 3-31-2016
Bouldered at CRG with Beth. A few new problems in the cave to try tonight.

Pull-up and ring-dip pyramid:
1-2-3-4-5-4-3-2-1

Re: The Shed 'O Pain
 

10 goblet squats 25, 30, 40#
5 strict pull-ups 0, 10, 20#
5 burpees
shoulder mobilization routine
3 rounds

A.
Every 90 seconds, for 18 minutes (4 sets):
Station 1 – Barbell Hip Thrusts x 8 reps 95, 105, 115, 125#
Station 2 – KB Floor Press x 10 reps 35s, 53s, 53s, 53s
Station 2 – Supine Ring Rows x 10 reps

B.
Three rounds for time of:
Air-Dyne 0.5 mile
24 Russian Kettlebell Swings 62#
12 Box Jumps
11:34

C.
5 minute EMOM
25 Dubs
1 bar muscle up

+2 more rounds

Re: The Shed 'O Pain
 

Yesterday
Bouldered with a good crew at Rock Mills. Good time.

Today
10 goblet squats 25, 30, 40#
5 strict pull-ups 0, 10, 20#
5 burpees
shoulder mobilization routine
3 rounds

A.
Every minute, on the minute, for 15 minutes: (I had to change to every 90 seconds after two rounds.)
Minute 1 – Back Squat x 5 reps 135, 145, 155, 165, 175#
Minute 2 – Strict Supinated-Grip Pull-Ups x 6 reps
Minute 3 – Reverse Snow Angels x 12 2.5# plates

B.
Every minute, on the minute, for 21 minutes:
Minute 1 – Russian Kettlebell Swings x 15 reps 53#
Minute 2 – Push Press x 8 reps -2 35# KBs
Minute 3 – Double-Unders x 30 reps

Couch Stretch
5 strict ring muscle ups
3 strict bar muscle ups
[URL="https://www.youtube.com/watch?v=RngGJdrlFmY"]https://www.youtube.com/watch?v=RngGJdrlFmY[/URL]
WFS