Re: The Shed 'O Pain
 

Yesterday-Bouldered at Rock Mill with Jeff. Didn't climb particularly well but fun. The place is starting to get very crowded starting around noon.

Today
10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 15, 30# (3, 2)
10 Thoracic Bridges
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 Cuban Rotations using band against wall
3 rounds

A.
Five sets of:
Deadlift x 1 225#
Rest 60 seconds
TGUs x 2 each arm 35, 45, 53, 62, 71#
Rest 60 seconds
Double Unders x 25 reps
Rest 60 seconds

B.
2 Strict Ring muscle ups
4 Strict HSPU’s
10 KBS 53#
5 rounds
11:48

Re: The Shed 'O Pain
 

2 problems
10 push ups
10 second 2-finger hang
10 pronators
1 deadlift @ 225#
5 rounds

Hangboard Ladder Training
3 positions-Open crimp-Metolius Rung +10#, #3 Moon Board -30#, Small RPTC 2-finger pocket
3 straight ladders 3-6-9 sec. on a 45 second clock.
position 1: 3 seconds, rest, 6 seconds, rest, 9 seconds, rest
position 2: 3 seconds, rest, 6 seconds, rest, 9 seconds, rest
position 3: 3 seconds, rest, 6 seconds, rest, 9 seconds, rest
Run the 3 positions straight through before the 2 minute rest.
2 minutes rest
4 rounds

Re: The Shed 'O Pain
 

Today
10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 15, 30# (3, 2)
10 Thoracic Bridges
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 Cuban Rotations using band against wall
3 rounds

A.
Five sets of:
Deadlift x 1 rep @ 225#
Rest 60 seconds
Supine Medicine Ball Leg Curls x 12 reps
Rest 60 seconds
Reverse Snow Angels x 20 reps
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 15 minutes of:
5 Strict Pull-Ups
10 Wall Ball Shots
15 Kettlebell Swings
7 rounds

Mobility Work

Re: The Shed 'O Pain
 

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

Hangboard Ladder Training
3 positions-Open crimp-Metolius Rung +20#, #3 Moon Board -30#, Small RPTC 2-finger pocket -10#
3 straight ladders 3-6-9 sec. on a 45 second clock.
position 1: 3 seconds, rest, 6 seconds, rest, 9 seconds, rest
position 2: 3 seconds, rest, 6 seconds, rest, 9 seconds, rest
position 3: 3 seconds, rest, 6 seconds, rest, 9 seconds, rest
Run the 3 positions straight through before the 2 minute rest.
2 minutes rest
4 rounds

Re: The Shed 'O Pain
 

Today
10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 15, 30# (4, 1)
1 deadlift @ 205, 225, & 255
10 Thoracic Bridges
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 Cuban Rotations using band against wall
3 rounds

A.
Every 90 seconds, for 21.5 minutes (5 sets):
Station 1 – Deadlift x 1 reps @ 270#
Station 2 – Ab Roll Outs x 12 reps
Station 3 – Supine Ring Rows x 10
B.
For time:
40 Kettlebell Swings 53#
20 Burpees
30 Kettlebell Swings
15 Burpees
20 Kettlebell Swings
10 Burpees
7:16

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

Re: The Shed 'O Pain
 

Bouldered at Rock Mill with Jeff, Brad, Norm, and a few others. Felt like I had some strength back. A good time.

Later at the Shed
2 TGUs each arm 35, 45, 53, 62, 71#
1 Deadlift @ 225#
10 reverse wrist curls
5 rounds

Mobility Work

Re: The Shed 'O Pain
 

10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 15, 30# (3, 2)
10 Thoracic Bridges
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 Cuban Rotations using band against wall
3 rounds

A.
Five sets of:
Deadlift x 1 rep
Rest 60 seconds
Single-Arm Kettlebell Press x 3 reps each arm
Rest 60 seconds
100-Meter Suitcase Carry + Waiter’s Carry
(hold a KB at side in suitcase carry, and a lighter KB overhead in waiter’s carry; once around shed, switch arms and repeat)
Rest 60 seconds
B.
For max reps/distance:
2 Minutes of AirDyne (Max Distance) 0.62 mile
60 seconds rest
2 Minutes of Kettlebell Swings 53# 61 reps
60 seconds rest
2 Minutes of Push-Ups 55 reps
60 seconds rest
2 Minutes of Air Squats 62 reps

5 strict ring muscle ups + mobility work

Re: The Shed 'O Pain
 

2 problems
12 push ups
10 second 2-finger hang
10 pronators
1 deadlift @ 225#
5 rounds

Hangboard Ladder Training
3 positions-Open crimp-Metolius Rung +25#, #3 Moon Board -25#, Small RPTC 2-finger pocket -10#
3 straight ladders 3-6-9 sec. on a 45 second clock.
position 1: 3 seconds, rest, 6 seconds, rest, 9 seconds, rest
position 2: 3 seconds, rest, 6 seconds, rest, 9 seconds, rest
position 3: 3 seconds, rest, 6 seconds, rest, 9 seconds, rest
Run the 3 positions straight through before the 2 minute rest.
2 minutes rest
5 rounds

Re: The Shed 'O Pain
 

10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 15, 30# (4, 1)
10 Thoracic Bridges
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 Cuban Rotations using band against wall
3 rounds

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: 3 Rolls to Candlestick + 1 ring muscle up + 5 ring dips
Station 2: 45-second Handstand Hold
Station 3: Double KB Front Squat x 5 reps 2-35s, 45s, 53s

B.
Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – 0.25 mile AirDyne
Minute 2 – 15 Kettlebell Swings 53#
Minute 3 – 10 Wallball Shots
Minute 4 – 5 Strict Pull-Ups

Re: The Shed 'O Pain
 

Monday 2/20/2017
Treadmill run:
0.25mi. @3.5mph,
4.00mi. @6.0mph
0.25mi. @3.0mph

Tuesday 2/21/2017
Bouldered at Rock Mill:
All the yellow problems,
all the pink problems,
all the purple problems,
worked the blue on the shield with the big wedges. I was able to get to the big wedge consistently but couldn't the next move.