Re: The Shed 'O Pain
 

Had a nice weekend with friends and the wife. We stayed in a cabin near Hocking Hills.

10 Swings 35, 44, 53, 62, 70#
1+1 Get Up 35, 44, 53, 62, 70#
10 Push Ups
X5

10 Swings 53#
1 strict ring muscle up
10 Push Ups
X5

Did an additional strict ring muscle up and a strict bar muscle up. Slowly moved through each exercise and rounds focusing on form.

Re: The Shed 'O Pain
 

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#
3 rounds

A.
Hex-Bar Deadlift x 5 reps 205#
30-60 seconds
Inverted Rows x 6 reps
30-60 seconds
Ab Roll Outs x 10 reps
30-60 seconds
5 rounds

B.
Complete as many rounds and reps as possible in 8 minutes of:
5 Double Kettlebell Presses 35# KBs
10 Push-Ups
20 Kettlebell Swings 53#
4 rounds

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

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Norm.

Today
A.
Three rounds for time:
0.5 mile Air-Dyne
21 Kettlebell Swings 53#
12 Burpees
10:43
Rest until relatively recovered, and then…

B.
Three sets of:
Single-Leg Deadlift x 6 reps each leg 50# sandbag
Rest 30-60 seconds
Barbell Glute Bridges x 8 reps 80#
Rest 30-60 seconds
Side Plank x 45 seconds each side
Rest 30-60 seconds

1 strict ring muscle up (last one w/8# medicine ball)
10 pronators each arm
deep squats stretch w/15# plate
5 rounds

Re: The Shed 'O Pain
 

Bouldered with Jeff, Norm, and others at Rock Mill. Fun.

Later this evening...
THE WALK
You start at 0 degrees on a treadmill and go up by 1 degree every minute until you hit 15 degrees. Repeat the minute at 15 degrees and return to 0 degrees minute by minute reversing the process on the way up.
You must cover 2 miles. If you don't make 2 miles you've failed the test.
No running. Walking only.
Weight vest - 10kg for men, 6kg for women. [B]I didn't use any extra weight.[/B]
No holding the rails of the treadmill.
My heart rate topped out at 157 bpm. Speed was 4 mph.
I need to do this more often.

Re: The Shed 'O Pain
 

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
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#
3 rounds

A.
Five sets of:
Hex-bqr Deadlift x 1 225#
Rest 45 seconds
Ring Rows x 6 reps
Rest 45 seconds
Ab Wheel Roll Out x 10 reps
Rest 45 seconds

B.
Round one: 20 swings + 20 Push-ups w/each kettlebell 35, 44, 53, 62#
Round two: 15 swings + 15 Push-ups w/each kettlebell 35, 44, 53, 62#
Round three: 10 swings + 10 Push-ups w/each kettlebell 35, 44, 53, 62#
Round four: 5 swings + 5 Push-ups w/each kettlebell 35, 44, 53, 62#
200 swings + 200 push-ups total
26:15

Deep squat stretch w/15# plate
20 Flexbar Wrist Extensions
3 rounds

Re: The Shed 'O Pain
 

2 problems
10 Push ups
Hexbar Deadlift x 1 rep 225
10 second 2-finger hang -20, -20, -10, -10#, 0#
10 pronators
3 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 4, Workout 1 EMOM
1. Open crimp on "slopey crimper" 3 sets of 3-6-9-12 -10#
2. 2 finger: 3 sets of 3-6-9-12 (large 2-finger) +0#
3. Variable Depth Edge Rail: 3 sets of 3-6-9-12 +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

Re: The Shed 'O Pain
 

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
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#
3 rounds

A.
Every minute, on the minute, for 15 minutes (3 sets of each):
Station 1 – Goblet Squat x 6 reps 53#
Station 2 – Bottom’s up Press (Left) x 8 reps 20#
Station 3 – Goblet Squat x 6 reps 53#
Station 4 – Bottom’s up (Right) x 8 reps 20#
Station 5 – Prone Plank Hold x 45 seconds
B.
Four sets of 3-minute sprints of:
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats
Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed.
9 rounds + 15 reps

Re: The Shed 'O Pain
 

2 problems
Push ups 10, 12, 14, 16, 18
Hexbar Deadlift x 1 rep 225
10 second 2-finger hang -20, -20, -10, -10#, 0#
10 pronators
5 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 4, Workout 2 EMOM
1. Open crimp on "slopey crimper" 3 sets of 3-6-9-12 -10#
2. 2 finger: 3 sets of 3-6-9-12 (large 2-finger) +0#
3. Variable Depth Edge Rail: 3 sets of 3-6-9-12 +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 one foot with eyes closed

Re: The Shed 'O Pain
 

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip 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

A.
5 sets of:
Deadlift x 1 reps 225#
30 seconds
TGUs x 1 each arm 35, 44, 53, 62, 70#
30 seconds
One-armed Kettlebell Floor Press x 5 reps 53, 53, 62, 62, 70#
30 seconds

B.
Every minute, on the minute, for 20 minutes (5 sets of each):
Minute 1 – 0.20 mile on the Air-Dyne
Minute 2 – 15 Kettlebell Swings
Minute 3 – 8 Sandbag Thrusters
Minute 4 – 15 Push-Ups

5 minute EMOM
1 strict ring muscle up
10 Flexbar Wrist Extensions

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rockmill w/Jeff

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#
3 rounds

A.
5 minute EMOM
Hexbar Deadlift x1 rep 225#

B.
Three sets of:
Dumbbell Reverse Lunges x 20 steps
Rest 60 seconds

C.
Complete as many rounds and reps as possible in 5 minutes of:
20 Double-Unders
10 Kettlebell Swings 53#
5 rounds

Rest 90 seconds, and then…

D.
Complete as many rounds and reps as possible in 5 minutes of:
5 Cyclone KB Complex 35# KBs (double swing, double clean, double swing, see-saw press, double front squat)
10 Box Jumps
4 rounds

Rest 90 seconds, and then…

E.
Complete as many rounds and reps as possible in 5 minutes of:
10 Push-ups
10 Air Squats
7 rounds

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