Re: The Shed 'O Pain
 

3 problems
Push ups 15, 20, 15 reps
10 second 2-finger hang -20, -10#, 0#
10 pronators
3 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 1, Workout 1 EMOM
1. Open crimp on "slopey crimper" 3 sets of 3-6-9 -10#
2. 2 finger: 3 sets of 3-6-9-12 (large 2-finger) +0#
3. Variable Depth Edge Rail: 3 sets of 3-6-9 +10#

Worked in:
One-armed Kettlebell Press 35# 2-3-5-2-3-5-2-3 (25 total)
Deep squat holds
Deep Knee Bend to Kneeling

Re: The Shed 'O Pain
 

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pull ups x 6 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

One-legged Romanian Deadlift x 5 reps each legs 35, 35, 35, 44, 44# KB
30-60 seconds
Ring Dips x 6 reps
30-60 seconds
Plank x 45 seconds w/50# sandbag on back (tough!)
30-60 seconds
5 rounds

10 swings + 10 push ups EMOTM for 10 minutes 53# kettlebell

1 strict ring muscle up
20 Flexbar Wrist Extension
Deep squat hold
5 rounds

Re: The Shed 'O Pain
 

3 problems
Push ups 15, 20, 15 reps
10 second 2-finger hang -20, -10#, 0#
10 pronators
3 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 1, Workout 2 EMOM
1. Open crimp on "slopey crimper" 3 sets of 3-6-9 -10#
2. 2 finger: 3 sets of 3-6-9-12 (large 2-finger) +0#
3. Variable Depth Edge Rail: 3 sets of 3-6-9 +10#

Worked in:
Deep squat holds
Deep Knee Bend to Kneeling
Hero Pose
Balance on Parallette

Re: The Shed 'O Pain
 

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pull ups x 6 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

TGUs x 2 reps 35, 44, 53, 62, 70#
30-60 seconds rest
One-Armed Kettlebell Presses x 5 reps 35#
30-60 seconds rest
Ab Wheel x 10 reps
30-60 seconds rest

15 kettlebell swings 44#
5 goblet squats 44#
5 push ups
10 rounds
13:53
Always a tough one.

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff. Fun.

Today
7 Goblet Squat/7 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Neutral Grip Pull ups x 7 reps 0, 10, 20#
Kettlebell Arm Bar x 3 each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
Banded Cat Cow
Bench Piriformis
Couch with Lateral Bend
Side Plank x 15 seconds
3 rounds

A.
Four sets of:
Goblet Squats x 10 reps 53#
Rest 45 seconds
Supine Ring Rows x 10 reps
Rest 45 seconds
Plank from Elbows x 45 seconds w/ 50# sandbag on back
Rest 45 seconds
B.
For time:
30 Kettlebell Swings 53#
50 Double Unders
24 Kettlebell Swings
50 Double Unders
18 Kettlebell Swings
50 Double Unders
8:00

Re: The Shed 'O Pain
 

3 problems
Push ups 15, 20, 15 reps
10 second 2-finger hang -20, -10#, 0#
10 pronators
3 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 2, Workout 1 Every 45 seconds
1. Open crimp on "slopey crimper" 4 sets of 3-6-9 -10#
2. 2 finger: 4 sets of 3-6-9 (large 2-finger) +0#
3. Variable Depth Edge Rail: 4 sets of 3-6-9 +10#

Worked in:
Deep squat holds
Deep Knee Bend to Kneeling
Hero Pose
Balance on Parallette

Re: The Shed 'O Pain
 

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pull ups x 6 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

Five sets of:
Hex bar Deadlift x 3 reps 205#
Rest 60 seconds
One-armed Kettlebell Floor Press x 5 reps each arm 44, 53, 53, 62, 62#
Rest 60 seconds
Ab Wheel Roll Outs x 10 reps
Rest 60 seconds

5 rounds of:
Kettlebell Swings x 12 reps 53#
Kettlebell Push Press x 9 reps 35# KBs
Burpees x 6 reps
11:28

1 strict ring muscle up
20 Flexbar Wrist Extensions
Deep Squat Hold
5 rounds

Re: The Shed 'O Pain
 

3 problems
Push ups 15, 20, 15 reps
10 second 2-finger hang -20, -10#, 0#
10 pronators
3 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 2, Workout 2 Every 45 seconds
1. Open crimp on "slopey crimper" 4 sets of 3-6-9 -10#
2. 2 finger: 4 sets of 3-6-9 (large 2-finger) +0#
3. Variable Depth Edge Rail: 4 sets of 3-6-9 +10#

Worked in:
Deep squat holds
Deep Knee Bend to Kneeling
Hero Pose

Re: The Shed 'O Pain
 

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pull ups x 6 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

TGUs x 2 reps each arm 35, 44, 53, 62, 70#
60 seconds
Kettlebell Swings x 20 reps 53#
60 seconds
Strict Pull Ups x 3 -20, 25, 30, 35, 40#
60 seconds
5 rounds

10 Push ups
15 Air Squats
5 rounds
4:43

Re: The Shed 'O Pain
 

3 problems
Push ups 15, 20, 15 reps
10 second 2-finger hang -20, -10#, 0#
10 pronators
3 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 3, Workout 1 Every 45 seconds
1. Open crimp on "slopey crimper" 5 sets of 3-6-9 -10#
2. 2 finger: 5 sets of 3-6-9 (large 2-finger) +0#
3. Variable Depth Edge Rail: 5 sets of 3-6-9 +10#

Worked in:
Ring Dips 2-3-5-2-3-5-2-3
Deep squat holds
Deep Knee Bend to Kneeling
Hero Pose
Balance on Parallette