Re: The Shed 'O Pain
 

3 problems
Push ups 10, 10, 10 reps
10 second 2-finger hang
10 pronators
3 rounds

Hangboard Ladder Training
Week 2, Workout 2 On the 45 seconds
1. Open hand: 4 sets of 3-6-9 (small Metolius rung) +20#
2. 2-finger: 4 sets of 3-6-9 (large Metolius rung) 0#
3. Half crimp: 4 sets of 3-6-9 (#5 Moonboard) +20#

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

Re: The Shed 'O Pain
 

10 Goblet Squats 35, 44, 53#
6 strict pull ups 0, 10, 20#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 25#
-10 banded external rotations
3 rounds

A.
Three sets of:
Double KB Front Squats or Goblet Squats x 5 reps -35, 44, 53# kettlebells
Rest 45 seconds
Supinated-Grip Strict Pull-Ups x 5 reps 10, 20, 30#
Rest 45 seconds
Ab Wheel Roll Outs x 15 reps
Rest 45 seconds
Double-Unders x 50 reps
Rest 45 seconds

B.
The Double Kettlebell Complex.
In this complex, here’s what I did:
* 5 reps of double kettlebell swings
* 5 reps of double kettlebell snatches
* 5 reps of double kettlebell cleans and presses
All were done with 35# kettlebells.
4 rounds done on the 3 minutes. Tough.

1 strict ring muscle up
10 externally rotated band pull aparts
internal hip stretch
5 rounds

Felt pretty tired. Hot for mid September.

Re: The Shed 'O Pain
 

3 problems
Push ups 12, 15, 18 reps
10 second 2-finger hang
10 pronators
3 rounds

Hangboard Ladder Training
Week 3, Workout 1 On the 36 seconds
1. Open hand: 5 sets of 3-6-9 (small Metolius rung) +20#
2. 2-finger: 5 sets of 3-6-9 (large Metolius rung) 0#
3. Half crimp: 5 sets of 3-6-9 (#5 Moonboard) +20#

Re: The Shed 'O Pain
 

10 Goblet Squats 35, 44, 53#
6 strict pull ups 0, 10, 20#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 25#
-10 banded external rotations
3 rounds

5 sets of:
Deadlift x 1 rep 225#
30 seconds rest
KB Floor Press x 6 reps 53#
30 seconds rest
Ring Rows x 10 reps
30 seconds rest

Kettlebell Swings
Push ups
20-18-16-14-12-10-8-6-4-2
9:52

1 campus board lab
10 wrist extensions w/Flexbar
10 rounds on the minute

Re: The Shed 'O Pain
 

3 problems
Push ups 9, 12, 15, 18, 21 reps
10 second 2-finger hang
10 pronators
5 rounds

Hangboard Ladder Training
Week 3, Workout 2 On the 36 seconds
1. Open hand: 5 sets of 3-6-9 (small Metolius rung) +20#
2. 2-finger: 5 sets of 3-6-9 (large Metolius rung) 0#
3. Half crimp: 5 sets of 3-6-9 (#5 Moonboard) +20#

I was able to climb every established problem on my wall. Some I haven't been able to send since I put them up in the summer. It helped climbing in the morning. Cool temps are coming.

Re: The Shed 'O Pain
 

10 Goblet Squats 35, 44, 53#
6 strict pull ups 0, 10, 20#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 25#
-10 banded external rotations
3 rounds

5 sets of:
Deadlift x 1 rep 225#
30 seconds rest
TGUs x 2 reps each arm 35, 44, 53, 62, 71# (1 each for 71#)
30 seconds rest
DB Bench Press x 10 reps 40#
30 seconds rest

3-1-2 kettlebell armor building complex 35# KBs
3 double cleans
1 double press
2 front squats
15 minute EMOM

1 strict ring muscle up
10 externally rotated band pull aparts
couch stretch
5 rounds

Re: The Shed 'O Pain
 

3 problems
Push ups 12, 15, 18 reps
10 second 2-finger hang
10 pronators
3 rounds

Hangboard Ladder Training
Week 4, Workout 1 On the 45 seconds
1. Open hand: 5 sets of 3-6-9-12 (small Metolius rung) +20#
2. 2-finger: 5 sets of 3-6-9-12 (large Metolius rung) 0#
3. Half crimp: 5 sets of 3-6-9-12 (#5 Moonboard) +20#

Re: The Shed 'O Pain
 

10 Goblet Squats 35, 44, 53#
6 strict pull ups 0, 10, 20#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 25#
-10 banded external rotations
3 rounds

5 sets of:
Deadlift x 1 rep 225#
30 seconds rest
Sloper Campus lap x 2 reps
30 seconds rest
KB Press x 3 reps each arm 44#
30 seconds rest

Kettlebell Cyclone 35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
1 round every 45 seconds for 10 rounds

1 strict ring muscle up
20 wrist extensions w/Flexbar
5 rounds

Heading to the New River Gorge for 3 days of rock climbing tomorrow. A welcome diversion.

Re: The Shed 'O Pain
 

Spent 3 days at the New River Gorge climbing with Norm and Matt. The highlight of the trip was sending Preparation H at Kamoor. A tricky 12a arete. I also redpointed "Out of the Bag." An 11d I had done many years ago. Fun trip.

Today
10 Goblet Squats 35, 44, 53#
6 strict pull ups 0, 10, 20#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 25#
-10 banded external rotations
3 rounds

A.
Four sets of:
Deadlift x 2 reps 225#
Rest 45 seconds
Dips x 5 reps
Rest 45 seconds
Kettlebell Swings x 15 reps 35, 44, 53, 62#
Rest 45 seconds
Supine Leg Lowering x 10 reps
Rest 45 seconds

B.
Three rounds for time of:
0.5 Air-Dyne
10 Kettlebell Thrusters 35# KBs
10 Burpees
11:53

1 strict ring muscle up
10 externally rotated band pull aparts
5 rounds

Re: The Shed 'O Pain
 

3 problems
Push ups 15, 20, 25 reps
10 second 2-finger hang
10 pronators
3 rounds

Hangboard Ladder Training
Week 4, Workout 2 On the 45 seconds
1. Open hand: 5 sets of 3-6-9-12 (small Metolius rung) +20#
2. 2-finger: 5 sets of 3-6-9-12 (large Metolius rung) 0#
3. Half crimp: 5 sets of 3-6-9-12 (#5 Moonboard) +20#

Ladder program complete. Thursday is test day.