Re: The Shed 'O Pain
 

Yesterday
Climbed at Hinckley with Norm and Don. Conditions were good but not great. 20 laps on various routes on the Main Wall. All Banana routes including "Now For Something Completely Different. All Snoopy routes including "When You Dance." Both Buzzard routes, the Crack, and Burn Out. Fun day climbing with Norm and Don.

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

4 deadlifts @ 135#.

A.
Four sets of:
Deadlift x 4 reps 185, 205, 225, 245#
Rest 60 seconds
Single-Arm Dumbbell Strict Press x 6 reps each arm 25, 30, 40, 40#
Rest 60 seconds
Goblet Squats x 10 reps 53#
Rest 60 seconds
B.
Three rounds for time of:
0.50 mile Air-Dyne
20 Russian Kettlebell Swings 53#
10 Strict Handstand Push-Ups
11:10

5 strict muscle ups, a few archer pull ups, 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

A.
Three sets of:
Double KB Front Squat x 6 reps @ 35s, 45s, 53s
Rest 60 seconds
Single-Arm Trap 3 Raise x 10 reps each arm 10#
Rest 60 seconds
Double-Under x 25 reps
Rest 60 seconds
Sloper Campus Lap x 4
Rest 60 seconds

B.
Rope Climb Ascents 5-4-3-2-1
Push Ups x 25 reps
5 rounds
13:42

Mobility Work

Re: The Shed 'O Pain
 

2 problems
10 push ups
10 sec 2-finger hang
10 pronators
5 rounds

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

Re: The Shed 'O Pain
 

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

8 deadlifts @ 135# and 1 muscle up + 1 ring dip

A.
Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 – Deadlift x 8 reps 185, 205, 225, 225, 225
Station 2 – Start with muscle up + Ring Dips x 10 reps

B.
4 rounds
20 Russian Kettlebell Swings
Air-Dyne 0.5 mile
2 min rest
2:18, 2:19, 2:14, 2:09

C.
Three sets of:
Supine Ring Row x 10 reps
Rest 30 seconds
Ab Wheel x 15 reps
Rest 30 seconds

Mobility Work

Good to get a workout in after 2 days of parent-teacher conferences.

Re: The Shed 'O Pain
 

Climbed yesterday at Hinckley with a great group. 20+ laps on Main Wall. All the usual routes plus JBN. Great conditions.

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

A.
Three sets of:
Double KB Front Squat x 6 reps 35s, 45s, 53s
Rest 60 seconds
Seesaw Dumbbell Shoulder Press x 6 reps 25s, 30s, 40s
Rest 60 seconds
Russian Step-Ups x 10 reps each leg 20, 35, 50#
Rest 60 seconds
Plank Holds x 60 seconds 0, 15, 30#
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 6 minutes of:
3 Burpees
6 Box Jumps
9 Kettlebell Swings 72#
5 rounds + 4 reps

5 ring muscle ups w/15 seconds in turned out support position on top of rings.
1 strict bar muscle up
Mobility Work

Re: The Shed 'O Pain
 

2 TGUs (one each arm) 35, 45, 53#
10 KBS 35, 45, 53#
YTIW TRX Shoulder Exercises 5 each
3 rounds

5 Rounds for time:
2 TGUs 62#
20 KBS 62#
5 rounds
10:48

Mobility Work

Very pleasant in the Shed tonight.

Re: The Shed 'O Pain
 

2 problems
Push-ups 10, 15, 20, 15, 10
10 sec 2-finger hang
10 pronators
5 rounds

Hangboard Workout (RPTC)
2 x Medium four-finger edge. +35 (+35 next time)
2 x Three-finger pocket. +20 (+25 next time)
2 x Small four-finger edge. -65 (-60 next time)
2 x Wide pinch. -10 (-10 next time)
2 x Shallow Two-finger pocket. -30 (-25 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. That’s one set.

Worked in 5 sets of 5 Strict HSPUs.

Re: The Shed 'O Pain
 

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

3 deadlifts @ 135 & 185

A.
Four sets of:
Deadlift x 3 reps 205, 225, 245, 265#
Rest 60 seconds
Turkish Get-Ups x 2 reps each arm 35, 45, 53, 62#
Rest 60 seconds
Strict Pull-Ups x 5 reps 0, 10, 20, 30# (3/2 on last set)
Rest 60 seconds
B.
Complete rounds of 21, 15 and 9 reps for time of:
Kettlebell Swings 71#
Push-Ups
2:59

5 strict ring muscle ups
Mobility Work

Re: The Shed 'O Pain
 

2 problems
Push-ups 10, 20, 30, 20, 10
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 (#5 Moon)
45# 7, 7, 7 sec
45# 7, 6, 6 sec
45# next time
2-finger (large on RPTC)
15# 7, 4, 6 sec
15# 6, 5, 5 sec
15# next time
W Pinch (RPTC)
25# 7, 5, 6 sec
25# 5, 5, 4 sec
25# next time

Finger endurance test #1: (from "Training for Climbing" 3rd Edition)
10 mm edge (#5 Moon)
5 sec hang + 5 second rest for as long as possible
4:04

Re: The Shed 'O Pain
 

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

A.
Four sets of:
Double KB Front Squat x 5 reps 35s, 45s, 53s, 53s
Rest 60 seconds
Dumbbell Bench Press x 10 reps 40#
Rest 60 seconds
Side Plank x 30 seconds each side
Rest 60 seconds
B.
Four rounds of:
20 Kettlebell Swings 53#
10 Burpees
200 Meter Run
3 minute rest between rounds
2:55, 2:40, 2:30, 2:13

5 strict ring muscle ups 0, 0, 0, 8#, 20# + 1 strict bar muscle up
Mobility Work