Re: The Shed 'O Pain
 

Saturday-Bouldered at Rock Mill with Jeff and Norm. Fun.

Today
2 problems
10 push ups
10 second 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 (-65 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.

Re: The Shed 'O Pain
 

5 Prying Goblet Squats 35#
10 KB Halos-5 each direction 35#
10 kettlebell swings 35, 45, 53#
10 Glute Bridges
2 TGUs-1 each arm 35, 45, 53
3 rounds

20 KBS 32kg
2 TGUs-1 each arm 32kg
13:30

Simple and Sinister

Re: The Shed 'O Pain
 

2 problems
10 push ups
10 second 2-finger hang
10 reverse wrist curls
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)
35# 7, 7, 7 sec
35# 7, 7, 7 sec
40# next time
2-finger (large on RPTC)
5# 7, 7, 7 sec
5# 7, 7, 7 sec
10# next time
W Pinch (RPTC)
0# 7, 7, 7 sec
0# 7, 7, 7 sec
5# 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.
57 seconds from medium edge on RPTC.

I backed off some weight on the hangs. I read some research that suggests not going to failure when training strength. Eric Horst, Eva Lopez

Re: The Shed 'O Pain
 

10 KB Halos-5 each direction 35#
10 one-armed kettlebell swings 35, 45, 53# 5 each arm
10 Glute Bridges
2 TGUs-1 each arm 35, 45, 53
3 rounds

100 one-armed kettle bell swings 53#
6:37

10 TGUs alternating arms
3:45

Late night workout.

Simple and Sinister

Re: The Shed 'O Pain
 

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

5 deadlifts @ 135 & 185

A.
Four sets of:
Deadlift x 5 reps 205, 225, 235, 245# (all sets felt heavy except the last one?)
Rest 60 seconds
Hip Extensions x 10 reps
Rest 60 seconds
Ab-Wheel Roll-Outs x 15 reps
Rest 60 seconds
KB Floor Press x 5 reps 35s, 53s, 53s, 53s, 53s

B.
20 KBS 53#
2 TGUs 53#
5 rounds
9:45

5 strict ring muscle ups
Mobility Work

Re: The Shed 'O Pain
 

Bouldered at Rock Mill with Jeff and Norm on Saturday. They're are both climbing very well. I'm trying to keep up.

Tonight
2 problems
10 push ups
10 second 2-finger hang
10 pronators
5 rounds

2 problems
10 push ups
10 second w-pinch hang
10 reverse wrist curls
5 rounds

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:
Double KB Squat x 5 reps 35s, 35s, 53s, 53s
Rest 60 seconds
Strict Pull-Ups x 3 reps 10, 20, 30, 40# (last set broken)
Rest 60 seconds
Plank from Elbows x 60 seconds
Rest 60 seconds

B.
E3MOM for 5 Rounds
20 KBS 71#
2 TGUs 71#
5 rounds

5 strict ring muscle ups + mobility work

Re: The Shed 'O Pain
 

2 problems
10 push-ups
10 second 2-finger hang
10 pronators

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)
40# 7, 7, 7 sec
40# 7, 7, 7 sec
40# next time
2-finger (large on RPTC)
10# 7, 7, 7 sec
10# 7, 7, 7 sec
10# next time
W Pinch (RPTC)
5# 7, 7, 7 sec
5# 7, 7, 7 sec
5# next time

Worked in 5 sets of 15 banded hip thrust

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
DB/KB Single-Arm Press x 6 reps each arm 25, 30, 35, 35#
Rest 60 seconds
Double-Unders x 25 reps
Rest 60 seconds

B.
Every minute, on the minute, for 24 minutes:
Minute 1 – 15 Kettlebell Swings 62#
Minute 2 – 8 Ring Rows
Minute 3 – 1 ring muscle up + 5 ring dips

Mobility Work + VooDoo Flossing on elbow

Happy Thanksgiving everyone!

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:
Turkish Get-Ups x 3 reps each arm 35, 53, 71#
Rest 60 seconds
Lateral Lunge x 10 reps each leg
Rest 60 seconds
Ab Roll Outs x 15 reps
Rest 60 seconds
B.
Against a three-minute running clock, complete as many rounds and reps as possible of:
6 Push-Ups
9 Air Squats
12 Kettlebell Swings 71#
Repeat for a total of three sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.
1. 3 rounds
2. 3 rounds
3. 3 rounds

1 strict ring muscle up and 1 strict bar muscle up.