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-   -   The Shed 'O Pain (https://board.crossfit.com/showthread.php?t=55793)

Tim Babcock 10-11-2016 05:37 PM

Re: The Shed 'O Pain
 
2 problems
10 push-ups
5-10 second 2-finger hang
10 reverse wrist curls
5 rounds

Hangboard Workout (RPTC)
2 x Medium four-finger edge. +30 (+35 next time)
2 x Three-finger pocket. +10 (+15 next time)
2 x Small four-finger edge. -65 (-65 next time)
2 x Wide pinch. -20 (-15 next time)
2 x Shallow Two-finger pocket. -35 (-35 next time)

A single set involves 5 reps on the same hold.
One rep is hanging from your chosen hold for 8 seconds, followed up by a period of rest for 5 seconds.
Hang, rest. Hang, rest. Hang, rest. Hang, rest. Hang, rest. That equals one minute.
Rest for two minutes exactly. Thatís one set.

Worked in mobility exercises in between sets.

Tim Babcock 10-12-2016 04:12 PM

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:
Goblet Squats x 10 reps 53, 62, 71, 71#
Rest 60 seconds
Supine Ring Rows x 10 reps
Rest 60 seconds
Strict HSPUs x 10 reps 10, 6/4, 6/4, 6/4
Rest 60 seconds

B.
Four sets for times of:
Double Unders x 50 reps
20 Kettlebell Swings 62#
Rest 90 seconds
1:35, 1:35, 1:22, 1:22

5 strict muscle ups + 1 strict bar muscle up
Mobility Work

Tim Babcock 10-17-2016 03:41 PM

Re: The Shed 'O Pain
 
I got back yesterday from a 3 day trip to the New with Jeff and Norm. We also climbed with Joel. Super fun trip. I hadn't taken a fall trip in a few years so it was great to get out and climb and hang with my friends. I did many good routes. Mostly 10s and 11s plus 2 12s. Starry at the Meadow was particularly fun.

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

5 deadlfts @ 135#

A.
Four sets of:
Deadlift x 5 reps 185, 205, 225, 245#
Rest 60 seconds
Turkish Get-Up x 2 reps each arm 45, 53, 62, 71#
Rest 60 seconds
Strict Pull-Ups x 8 reps 8, 8, 8, 8
Rest 60 seconds

5 goblet squats 53#
15 kettlebell swings 53#
5 push ups
10 rounds
12:43

Mobility Work + 5 strict ring muscle ups

Very hot for October 17th.

Tim Babcock 10-19-2016 04:06 PM

Re: The Shed 'O Pain
 
2 problems
Push-ups 10, 15, 20, 15, 10
10 sec 2-finger hang
10 reverse wrist curls
5 rounds

Bouldered for an additional 30 minutes.

Tim Babcock 10-20-2016 03:53 PM

Re: The Shed 'O Pain
 
10 goblet squats 25, 30, 40#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

A.
Five sets of:
Double KB Front Squat x 5 35s, 45s, 53s, 53s, 53s
Rest 60 seconds
Sloper Campus Lap x 2
Rest 60 seconds
1 Muscle Up + 10 ring dips
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 4 minutes of:
4 Strict Pull-Ups
6 Push Presses 2 35# KBs
4 rounds

Rest 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
15 Kettlebell Swings (24 kg)
15 Push-Ups
4 rounds

Mobility Work

Tim Babcock 10-23-2016 08:27 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered at Rock Mill with Jeff. Great fun and workout.

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

A.
Five sets of:
Deadlift x 3 reps 185, 205, 225, 245, 265#
Rest 60 seconds
Banded Reverse Hyper x 10 reps
Rest 60 seconds
Ab-Wheel x 12 reps
Rest 60 seconds
Side Plank x 30 seconds each side
Rest 60 seconds
B.
Complete 7 rounds w/60 sec rest:
15 Kettlebell Swings 62#
5 Strict HSPUs
12:57

Mobility Work + 5 strict ring muscle ups

Tim Babcock 10-24-2016 04:20 PM

Re: The Shed 'O Pain
 
Today
10 goblet squats 25, 30, 40#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

A.
Three sets of:
Kettlebell Swings x 20 reps 53#
Rest 60 seconds
KB Front Squats x 10 reps 2 35# KBs
Rest 60 seconds
Ring Rows x 10 reps
Rest 60 seconds
B.
Two sets for times of:
15 Burpees
0.5 mile Air-Dyne
Rest 2 minutes
2:20, 2:14

5 strict ring muscle ups + 1 strict bar muscle up
Mobility Work

Tim Babcock 10-25-2016 03:29 PM

Re: The Shed 'O Pain
 
2 problems
10 push ups 0, 15, 25, 35, 45#
10 sec 2-finger hang
10 pronators
5 rounds

Maximum Weight "7-53" Protocol (from "Training for Climbing" 3rd Edition)
7 second hang + 53 second rest x 3
2 minutes rest between sets
Half Crimp x 2 sets (medium edge on RPTC)
62# 7, 7, 7 sec
62# 7, 7, 7 sec
64.5# next time
2-finger (large on RPTC)
15# 6, 6, 4 sec
15# 7, 6, 4 sec
15# next time
W Pinch (RPTC)
25# 7, 6, 5 sec
25# 5, 7, 3 sec
25# next time

Finger endurance test #2: Determine the longest you can hang from a fingerboard 20mm (or similar) edge using the half-crimp or open-hand grip.
58 seconds from medium edge on RPTC. PR.

Tim Babcock 10-26-2016 03:32 PM

Re: The Shed 'O Pain
 
5 prying goblet squats 20, 35, 35#
10 kettlebell swings 35#
2 TGUs (1 each arm) 35#
3 rounds

20 x Russian Kettlebell Swings 53#
2 x (one each arm) Turkish Get-ups 53#
5 rounds for time
8:45

Tim Babcock 10-28-2016 02:44 PM

Re: The Shed 'O Pain
 
Yesterday 10/27/16
2 problems
10 push ups 10, 20, 30, 20, 10 reps
10 sec 2-finger hang
10 pronators
5 rounds

Maximum Weight "7-53" Protocol (from "Training for Climbing" 3rd Edition)
7 second hang + 53 second rest x 3
2 minutes rest between sets
Half Crimp x 2 sets (medium edge on RPTC)
64.5# 7, 7, 5 sec
64.5# 6, 6, 4 sec
64.5# next time
2-finger (large on RPTC)
15# 7, 7, 6 sec
15# 7, 7, 7 sec
15# next time
W Pinch (RPTC)
25# 7, 7, 7 sec
25# 6, 7, 5 sec
25# next time

Finger endurance test #2: Determine the longest you can hang from a fingerboard 20mm (or similar) edge using the half-crimp or open-hand grip. 39 seconds 5# Moon Hangboard.


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