Re: The Shed 'O Pain
 

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

Hangboard Strength Training Protocol. (I feel like I need a change.)
Step 1
Determine weight for workouts. Followed the protocol as described at [url]http://www.stevemaischtraining.com/f...-strength.html[/url] WFS
#5 Moon Hangboard 10, 15, 20, 25, [B]30#[/B]
RPTC Shallow RPTC 2-finger -30, -25, -20, -15, [B]-10#[/B] -
RPTC Pinch -20, -15, -10, -5, [B]0#[/B]

Re: The Shed 'O Pain
 

10 Goblets Squats 35, 45, 53#
5 Strict Neutral Grip Pull ups 0, 10, 20#
3 KB Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 banded face pulls
3 rounds

A.
Five sets of:
Turkish Get-Ups x 4 reps (2 each arm) 35, 45, 53, 62, 71#
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm 15, 15, 15, 20, 20#
Rest 45 seconds
Deadlift x 1 rep 225#
Rest 45 seconds
Prone Plank Hold x 60 seconds
Rest 45 seconds

B.
50 Double Unders
20 KBS 53#
2 strict muscle ups
3 rounds
8:52

Mobility Work

Re: The Shed 'O Pain
 

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

Hangboard Strength Training Protocol.
4 X (10 second hang + 2 minute rest) for each hold
#5 Moon Hangboard +30#
10, 10, 10, 10
RPTC Shallow RPTC 2-finger -10#
10, 10, 10, 10
RPTC Pinch 0#
10, 10, 10, 10

Worked in an additional 5 sets of 10 push-ups and mobility work.

Re: The Shed 'O Pain
 

10 Bulgarian Goat Bag Swings 45, 53, 62#
5 Strict Pull ups 0, 10, 20#
3 KB Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 banded face pulls
3 rounds

1 deadlift @ 225#

A.
5 sets
Box Jumps x 5 reps 24”
60 seconds rest
Deadlift x 1 rep @ 225, 245, 265, 285, 305, (continued with just Deadlifts 315, 325-PR)
60 seconds rest
Bottoms Up KB Press x 5 each arm 20#
60 seconds rest

Just completed the "Daily Dose Deadlift Plan-StrongFirst" program.
"The program is designed around 75% of your one rep max. Training at this level feels easy. It should. Each workout will be 3-5 single reps (3 to 5 sets of 1 rep). Follow the percentages and pull 5 single reps, five days a week."

I increased my PR from 305# done about 5 years ago to 325#. Today was the only day that it felt truly heavy. Never felt beat up for the entire two months.

[URL="https://www.youtube.com/watch?v=ZCZOhgEEQ2Q"]https://www.youtube.com/watch?v=ZCZOhgEEQ2Q[/URL]
WFS

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Norm, Robert, and Nahomi. I tried the white once and knew there was no way it was going. It was a bit humid. Still sent 2 oranges and several blues. Fun.

Today
10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 10, 20#
3 KB Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 banded face pulls
3 rounds

A.
Five sets of:
KB Press x 5 reps 35#
Rest 60 seconds
Back Squat x 5 reps 95#
Rest 60 seconds
Ring Rows x 10 reps
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
24 kg Kettlebell Swings x 15 reps
Wall Ball Shots x 10 reps
200 Meter Run
4 rounds + 14 reps

5 strict ring muscle ups + mobility work

Re: The Shed 'O Pain
 

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

Hangboard Strength Training Protocol.
5 X (10 second hang + 2 minute rest) for each hold
#5 Moon Hangboard +30#
10, 10, 10, 10, 10
RPTC Shallow RPTC 2-finger -10#
10, 10, 10, 10, 10
RPTC Pinch 0#
10, 10, 10, 10, 10

Worked in an additional 10 sets of 10 push-ups and mobility work.

Re: The Shed 'O Pain
 

Prying Goblet Squat x 5 reps 35#
Hip Bridges x 10 reps
KB Halos x 5 reps each direction 35#
3 rounds
KB Swings x 10 reps 35, 53#
2 TGU's one each arm 35, 53#
2 rounds

100 Kettlebell Swings 62# 5:30
3 minute rest
10 TGUs 62# 5:35

Simple and Sinister

Re: The Shed 'O Pain
 

2 problems
10 push-ups
5 second 2-finger hang
10 pronators
10 reverse wrist curls using a Flexbar
5 rounds

Hangboard Strength Training Protocol.
6 X (10 second hang + 2 minute rest) for each hold
#5 Moon Hangboard +30#
10, 10, 10, 10, 10, 10
RPTC Shallow RPTC 2-finger -10#
10, 10, 10, 10, 10, 10
RPTC Pinch 0#
10, 10, 10, 10, 10, 10

Worked in an additional 12 sets of 10 push-ups and mobility work.

Re: The Shed 'O Pain
 

10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 10, 20#
3 KB Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 banded face pulls
3 rounds

A.
Five sets of:
Back Squat x 5 reps 100#
Rest 60 seconds
KB Press x 5 reps 35#
Rest 60 seconds
Supinated Strict Pull ups x 6 reps
Rest 60 seconds

B.
Complete rounds of 21, 15 and 9 reps for time of:
Wall Ball Shots
Burpees
8:30

5 strict ring muscle ups + mobility work

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff, Norm, Ken, Robert, and others. Had a good day. Fun!
Later at the Shed
Mobility work, Therabar exercises, and 50 push ups.

Today
10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 10, 20#
3 KB Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 banded face pulls
3 rounds

A.
5 sets of:
Squats x 5 reps 105#
60 seconds
KB Press x 5 reps 35, 35, 45, 35, 35# (3 w/45)
60 seconds
Bulgarian Goat Bag Swings x 10 reps 53#
60 seconds

B.
For each of the following work through as many rounds and reps as possible in 6 minutes:
16 Kettlebell Swings 53#
8 Strict Pull-Ups
3 rounds + 16 rep
Rest 2 minutes, and then…
8 Burpee Box Step-Overs
8 Stationary Dips
3 rounds
Rest 2 minutes, and then…
16 KB Snatches (8 each arm) 35#
8 Ab Wheel Roll Outs
4 rounds

5 strict ring muscle ups + mobility work