Re: The Shed 'O Pain
 

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

6 Deadlifts @ 135 & 165#

A.
Four sets of:
Deadlifts x 6 reps 205, 205, 225, 245#
Rest 60 seconds
Supine Hamstring Curls with Medicine Ball x 20 reps
Rest 60 seconds
Kneeling Banded Hip Thrusts x 15 reps
Rest 60 seconds
B.
Every 5 minutes, for 15 minutes (3 sets):
7 Strict Pull-Ups
21 Push-Ups
42 Air Squats
Complete each set as quickly as possible and note times for each.
2:27
2:12
1:55

Mobility Work

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 mobility work.

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 30 minutes (5 sets of each station):
Station 1 – KB Front Squat x 6 reps 35/35, 35/45, 45/35, 45/53, 53/45
Station 2 – Strict Handstand Push-Ups 10 reps 10, 10, 10, 8, 7
Station 3 – Supine Ring Row x 10 reps
Station 4 – Reverse Snow Angels x 15 reps 2.5# plates
B.
Three sets of:
Wall Handstand Hold x 45 seconds
Rest 30 seconds
Couch Stretch x 90 seconds each leg
Rest 30 seconds

10 Hawaiian Squats each leg
Hero Pose-Working on it.

Re: The Shed 'O Pain
 

Yesterday
Climbed at Hinckley with several of my friends. 15 laps. Great for a summer day.
Later at the Shed I did some mobility work.

Today
Bouldered at Rock Mill with Jeff and Robert. Great session. Afterwards Jeff and I spent 20 minutes on mobility. Jeff showed me some Yoga positions. Awesome!

Re: The Shed 'O Pain
 

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

A.
Four sets of:
Push Press with 35# KBs x 10 reps
Rest 60 seconds
Strict Supinated-Grip Pull-Ups x 8 reps
Rest 60 seconds
KB one-arm rows x 8 reps each side 53#
Rest 60 seconds
Band Pull-Aparts x 20 reps
Rest 60 seconds
B.
Complete as many reps as possible in 10 minutes of:
Air-Dyne 1 mile
Dumbbell Man-Makers x Max Reps
(Push-Up, Power Clean, Push Press)
33 reps with 25# DBs

Mobility Work + 5 strict ring muscle ups

Re: The Shed 'O Pain
 

2 problems
10 thoracic bridges
10 pronators
5 rounds

RPTC Hangboard Workout
5 grips @ 3 sets each

Worked in mobility work.

8 campus laps on sloper rungs on the 2 minutes.

Re: The Shed 'O Pain
 

Saturday 6/25/2016

Climbed at Hinkley with some of my favorite people in the world (Tim, Rick, Norm, Robert and Nahomi). Not the best conditions, but not horrible either. Managed to get in 12 routes but took a couple of falls off of wet holds.

Sunday 6/26/2016

Bouldered at The Rock Mill with Tim and Robert. I haven't climbed two days consecutively in a long time but managed to do alright. I flashed an Orange, a blue, and a white route and had a great time working some hard routes with Tim.

After climbing, when the fingers hurt to much climb any more, Tim and I did a short session of stretching, mostly hip opening poses. I need to put together simple hip opening routine that we can do after climbing sessions.

Monday 6/27/2016

Ran 2mi. very slowly

Tuesday 6/28/2016

Ran 2mi. very slowly but I actually started to feel better on the second mile. Still no strength in my legs but I was able to open up my stride a little bit. It almost felt like running as opposed to the pathetic plodding I've been doing lately.

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

6 deadlifts @ 135#

A.
Deadlift x 6 reps 185, 205, 225, 250#
Rest 60 seconds
Weighted Box Step-Ups x 6 reps each leg 20# weight vest
Rest 60 seconds
Dumbbell Bench Press x 8 reps 40# DBs
Rest 60 seconds

B.
Three rounds for time of:
15 Wall Ball Shots
10 Burpees
5 Box Jump-Overs
6:51

10 minutes of Mobility Work

Re: The Shed 'O Pain
 

2 problems
TGUS 5-4-3-2-1/35-45-53-62-71#
10 pronators
5 rounds

RPTC Hangboard Workout
5 grips @ 3 sets each

Worked in mobility work and 5 sets of 5 strict HSPUs

10 campus laps on sloper rungs on the minute. (9:07)

2 hour session today.

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 18 minutes (3 sets each):
Station 1 – Front Squat x 6 reps 95, 115, 135#
Station 2 – 15 ab wheel roll outs
Station 3 – Banded Kneeling Hip Thrust x 20 reps
B.
Every 4 minutes, for 12 minutes (3 sets), for times:
20 Push-Ups
20 Kettlebell Swings
40 Air Squats
2:25
2:17
2:10

Mobility Work + 5 ring muscle ups and 2 strict bar muscle ups (no doubters)