Re: The Shed 'O Pain
 

Bouldered at Rock Mill with Jeff. Fun session. I always enjoy figuring out the problems with Jeff. We make a pretty good team.

Re: The Shed 'O Pain
 

Saturday 6/11/2016

Bouldered at The Rock Mill with Tim. What a great session! We spent most of the day working some hard, steep problems, which isn't typical for us. It was a lot of fun turning something that looked undoable for me into something that is within my grasp. I hope I can get back on those problems again before they come down.

Sunday 6/12/2016

It was such a beautiful, I should have gone to Hinkley to climb with Robert and Nahomi, but I spent the day in my yard planting flowers. Good for the soul. I did do a little but of unicycle practice. I beat up my shin again, but I did manage to get up and actually do a full revolution before falling off. Definite progress.

Re: The Shed 'O Pain
 

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

15 KBS 53#
5 Goblet Squats 53#
5 Push-ups
10 rounds
13:21

"Break Up Those Hips and Fix That Squat" mobility routine. 15 minutes.
Article by Adam Voget

Re: The Shed 'O Pain
 

Tuesday 6/14/2016

3mi. run. It was very slow and I stopped a couple of times, but at least I go outside on this beautiful day.

Re: The Shed 'O Pain
 

2 problems
3 TGUs 35, 45, 53, 62, 71#
10 pronators
5 rounds

RPTC Hangboard Workout
5 grips @ 3 sets each


Worked in 5 sets of 5 strict HSPUs and mobility work.

Re: The Shed 'O Pain
 

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

6 Romanian Deadlifts @ 135#

A.
Four sets of:
Romanian Deadlift x 6 reps 155, 185, 205, 205#
Rest 30 seconds
Supine Hamstring Curls with Medicine Ball x 20 reps
Rest 30 seconds
Nose-to-Wall Handstand Hold x 60 seconds
Rest 30 seconds
B.
Complete as many rounds and reps as possible in 8 minutes of:
12 Russian Kettlebell Swings 53#
12 Alternating Reverse Lunges with Kettlebell Goblet Hold 25#
6 rounds + 12 reps

Pigeon Stretch and banded Couch Stretch

5 ring muscle ups, 1 kipping bar muscle up, and 1 strict bar muscle up.

Re: The Shed 'O Pain
 

10 goblet squats 35, 45, 53#
5 strict pull-ups 0, 10, 20#
5 burpees
shoulder mobilization routine
3 rounds

Four sets of:
Bulgarian Goat Bag Swings x 15 reps 35, 45, 53, 62#
Rest 60 seconds
Banded kneeling hip thrust x 10 reps
Rest 60 seconds
Reverse Snow Angels x 10 reps 2.5#
Rest 60 seconds

For Time:
5-4-3-2-1
Rope Climbs
w/25 Push-Ups and 25 Double Unders between each round
17:28

Mobility Work

Re: The Shed 'O Pain
 

Yesterday
Climbed at Hinckley with Rick and Jeff. Great day climbing with my friends. 14 laps.

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

A.
Four rounds of:
Double KB Front Squat x 6 reps 35/35, 35/35, 35/45, 45/35
Rest 60 seconds
Weighted Box Step-Ups x 6 reps each leg w/20# weight vest
Rest 60 seconds
KB Floor Press x 10 reps 53# KBs
Rest 60 seconds

Complete as many rounds and reps as possible in 15 minutes of:
20 Russian Kettlebell Swings 53#
10 Wall Ball Shots
Run 200 Meters
5 rounds + 6 reps

Hip Mobility Routine from "Deskbound" by Kelly Starrett. Time consuming but effective.

Happy Father's Day!

Re: The Shed 'O Pain
 

Thursday 6/16/2016
Run 3mi. (slow)

Friday 6/17/2016
Run 2mi. (slow)

Saturday 6/18/2016
Climbed at Hinkley with Tim and Rick, 10 laps

GREAT DAY!

Sunday 6/19/2016
Run 3mi. (slow)

It was 88 degrees and my route has almost no shade.

Re: The Shed 'O Pain
 

1 problem
5 burpees
10 pronators
5 rounds
1 problem
10 push ups
10 reverse wrist curls
5 rounds

RPTC Hangboard Workout
5 grips @ 3 sets each

Mobility Work