Re: The Shed 'O Pain
 

1 problem
10 push ups
10 second hang on 2 finger and #5 moonboard.
10 pronators each arm-5 sets
10 reverse wrist curls-5 sets
10 rounds

hangboard strength training protocol: [url]http://www.stevemaischtraining.com/f...-strength.html[/url] WFS

Retesting day-Determine working weight
Half Crimp (#5 moonboard) 40# (improved 15#)
2-finger 5# (same)
W. Pinch 10# (improved 10#)

Re: The Shed 'O Pain
 

10 kettlebell swings 35, 53, 71#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

5 deadlifts @ 135#

A.
Four sets of:
Deadlift x 5 reps 185, 205, 225, 245#
Rest 60 seconds
Strict Pull-Ups x 3 reps 10, 20, 30, 40# (2 on 40)
Rest 60 seconds
Double-Unders x 50 reps
Rest 60 seconds

B.
For time:
Air-Dyne 1 mile
followed immediately by . . .
Three rounds of:
20 Kettlebell Swings 53#
10 ab roll outs
5 Strict Handstand Push-Ups
11:30

5 strict ring muscle ups + 2 strict bar muscle ups
Mobility Work

Re: The Shed 'O Pain
 

3 problems
3 TGUs each side 35, 45, 53, 62, 71#
5-10 2-finger hang
5 rounds

Workout A:
After doing a climbing workout.
Using the half crimp grip, 2 finger, and W. Pinch perform 4 sets of 10 second hangs separated by a 2 minute rest. Progression is done by increasing the number of sets each workout to 5 sets then 6. Once 6 sets has been reached you will have done this workout 3 times with this weight. It is time to re-test.
4 sets
#5 Moonboard +40# - 10, 10, 10, 6 sec.
2 Finger Pocket +5# - 8, 8, 8, 10 sec.
W. Pinch 10# - 10, 10, 10, 10 sec.

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff and Norm. Fun.

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

A.
Three sets of:
Goblet Squats x 10 reps 72#
Rest 60 seconds
Supine Ring Rows x 10 reps
Rest 60 seconds
Plank from Elbows x 60 sec 25, 35, 45# plate
Rest 60 seconds

B.
Every minute, on the minute, for 12 minutes, perform:
10 Kettlebell Swings 35#
5 Burpees

5 strict ring muscle ups + 3 strict bar muscle ups + 2 kipping bar muscle ups
Mobility Work

Re: The Shed 'O Pain
 

1 problem
10 push ups 0, 10, 15, 20, 25#
10 second 2 finger hang on pull up bar
10 pronators each arm
5 rounds

1 problem
1 muscle up + 5 ring dips
5-10 second 2 finger hang on hangboard
10 reverse wrist curls
5 roounds

5 additional problems
Sent all established problems except brown. Worked brown for 10 minutes.

Workout A:
After doing a climbing workout.
Using the half crimp grip, 2 finger, and W. Pinch perform 4 sets of 10 second hangs separated by a 2 minute rest. Progression is done by increasing the number of sets each workout to 5 sets then 6. Once 6 sets has been reached you will have done this workout 3 times with this weight. It is time to re-test.
5 sets
#5 Moonboard +40# - 9, 10, 10, 10, 9 sec.
2 Finger Pocket +5# - 5, 9, 10, 9, 10 sec.
W. Pinch +10# - 10, 10, 10, 10 10 sec.

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 32 minutes (4 sets) of:
Station 1 – Deadlift x 6 185, 205, 225, 225#
Station 2 – Strict Pull-Ups x 8 reps
Station 3 – Alternating Lateral Lunges x 20 reps
Station 4 – L-Seated Dumbbell Press x 10 reps 25# DBs

B.
Against an 8-minute running clock, for max reps:
Air-Dyne 1 mile
Wall Ball Shots
50 reps

Re: The Shed 'O Pain
 

Very hot in the Shed this afternoon.

1 problem
10 push ups
5-10 second 2 finger hang
10 pronators
10 second half crimp hang
5 rounds
Too hot to do much else for a warm up.

Workout A:
After doing a climbing workout.
Using the half crimp grip, 2 finger, and W. Pinch perform 4 sets of 10 second hangs separated by a 2 minute rest. Progression is done by increasing the number of sets each workout to 5 sets then 6. Once 6 sets has been reached you will have done this workout 3 times with this weight. It is time to re-test.
6 sets
#5 Moonboard +40# - 8, 10, 10, 9, 8, 8 sec.
2 Finger Pocket +5# - 6, 8, 10, 10, 9, 10 sec.
W. Pinch +10# - 9, 9, 10, 10, 10 10 sec.

Worked in:
5 sets of 10 hip extension 0, 15, 15, 35, 35#
5 sets of 10 ab wheel roll outs

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

A.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Front Squat x 6 reps 95, 115, 135 (3)
Station 2 – Supine Ring Rows x 10 reps
Station 3 – Double under x 50 reps

Every minute, on the minute, for 20 minutes (5 sets):
Minute 1 – 30 seconds of Air-Dyne (distance) 0.15, 0.16, 0.16, 0.16, 0.17 mi
Minute 2 – 30 seconds of Russian Kettlebell Swings 35# 17, 17, 17, 18, 19
Minute 3 – 30 seconds of KB Push Press 25# DBs 15, 15, 15, 13, 13
Minute 4 – 30 seconds of Push-Ups 16, 18, 18, 18, 20

5 strict ring muscle ups + 1 strict bar muscle up
Couch Stretch

Can't wait until it cools down.

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Norm and Jeff. Always a good time.

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

A.
Every 2 minutes, for 20 minutes (5 sets) of:
Station 1 – Front-Racked Alternating Reverse Lunges x 10 reps each leg 31, 41, 51, 51, 51#
Station 2 – 60 seconds of Strict Handstand Push-Ups for max reps 10, 10, 10, 10, 10
B.
Four rounds for time of:
10 Knees to Elbows (on rings)
15 Box Jumps
20 Wall Ball Shots
14:07

5 strict ring muscle ups + 1 strict bar muscle + 1 kipping bar muscle up

couch stretch

Very pleasant in the Shed this morning.

Re: The Shed 'O Pain
 

2 problems
5-10 second 2 finger hang
3 TGU's 35, 45, 53, 62, 71#
5 rounds

hangboard strength training protocol: [url]http://www.stevemaischtraining.com/f...-strength.html[/url] WFS

Retesting day-Determine working weight
Half Crimp (#5 moonboard) 45# (improved 5#)
2-finger 10# (improved 5#)
W. Pinch 20# (improved 10#)

I seem to be responding better this cycle than I did in the spring. I am going to do one more set of 3 workouts and then retest. Then I will switch to something else.