Re: The Shed 'O Pain
 

2 problems
10 push ups
10 second 2-finger hang -20, -20, -10, -10, 0
10 pronators
5 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 1, Workout 1 EMOM
1. Open crimp on "slopey crimper" 4 sets of 3-6-9 -15# -10# next time
2. Small 2 finger (RPTC): 4 sets of 3-6-9 -25# -20# next time
3. Variable Depth Edge Rail: 4 sets of 3-6-9 +10# +15# next time

Worked in KB Press Ladder 2-3-5-2-3-5-2-3 @ 35#
Also worked in a few Yoga Poses

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
-Cable Face Pulls x 10 rep 40#
3 rounds

A.
Three sets of:
Romanian Deadlift x 6 reps 175#
Rest 90 seconds
Turkish Get-Ups x 3 reps each arm 35, 44, 53#
Rest 90 seconds

B.
Every 8 minutes, for a total of 3 sets, complete the following as quickly as possible:
Air-Dyne x 0.5 miles
30 Kettlebell Swings 44#
3 Muscle-Ups

Yoga Poses
Flexbar Wrist Extensions
Forearm Banded Stretch
3 rounds

Re: The Shed 'O Pain
 

Thursday (7/19/18)
Climbed at Hinckley with Ken and Kevin. 18 laps on crack area.

Yesterday (7/21/18)
Bouldered at Rock Mill with Jeff. Good session.

Today...
Warm Up
5 rounds of Cindy with 4 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 40#

A.
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Split-Stance Romanian Deadlift x 6 reps each leg 145#
Station 2 – Ab-Wheel or Barbell Roll-Outs x 12 reps
B.
Five rounds for time of:
20 Kettlebell Swings 53#
0.25 mile Air-Dyne
10:48

1 strict ring muscle up
20 Flexbar Wrist Extensions
2 yoga poses (focusing on hip)
5 rounds

A few additional stretches.

Re: The Shed 'O Pain
 

2 problems
10 push ups
10 second 2-finger hang -20, -20, -10, -10, 0
10 pronators
5 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 1, Workout 1 EMOM
1. Open crimp on "slopey crimper" 4 sets of 3-6-9 -10#
2. Small 2 finger (RPTC): 4 sets of 3-6-9 -20#
3. Variable Depth Edge Rail: 4 sets of 3-6-9 +15#

Worked in ring dips ladder 2-3-5-2-3-5-2-3
Also worked in a few Yoga Poses

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#
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 40#
3 rounds

A.
Three sets of:
Turkish Get-Ups x 2 reps each arm 44, 53, 62#
Rest 45 seconds
Kettlebell Front Squats x 5 reps 2 35# KBs
Rest 45 seconds
Kettlebell Swings x 20 reps 44, 53, 62#
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Wall Ball Shots
25 double unders
5 rounds

Yoga poses
20 Flexbar Wrist Extensions
5 rounds

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff. Good session. I climbed 3 blues, 1 orange, and 1 white.

Today...
Warm Up
4 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 40#

A.
Four sets of:
Kettlebell Swings x 20 reps 35, 44, 53, 62#
Rest 45 seconds
KB Floor Press x 10 reps 35, 44, 53, 53#
Rest 45 seconds
Broad Jump x 5 reps
Rest 45 seconds
Ring Row x 8 reps each arm
Rest 45 seconds
B.
Five sets of:
Dumbbell Push Press x 10 reps 2 25# DBs
Ball Slams x 10 reps
Rest 60 seconds

Elbow VooDoo Flossing
Yoga poses

Re: The Shed 'O Pain
 

Yesterday
Climbed at Hinckley with Rick and Kenny. 21 laps

Today
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 rep
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 40#
3 rounds

A.
Every 90 seconds, for 18 minutes (3 sets):
Station 1 – Banded Leg Curls x 20 reps
Station 2 – Ab-Wheel Roll-Outs x 10 reps
Station 3 – Elevated Ring Push Ups x 10 reps
Station 4 – Bat Wings (Dan John) x 6 reps 35# KBs
B.
Complete as many rounds and reps as possible in 15 minutes of:
0.25 mile Air-Dyne
12 Kettlebell Snatches (6 each side) 35#
18 Alternating Reverse Lunges with Dumbbells 2 25# DBs
5 rounds even

1 strict ring muscle up
20 Flexbar Wrist Extensions
Yoga poses
5 rounds

Re: The Shed 'O Pain
 

2 problems
10 push ups
10 second 2-finger hang -20, -20, -10, -10, 0
10 pronators
5 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 1, Workout 2 EMOM
1. Open crimp on "slopey crimper" 4 sets of 3-6-9 -10#
2. Small 2 finger (RPTC): 4 sets of 3-6-9 -20#
3. Variable Depth Edge Rail: 4 sets of 3-6-9 +15#

Worked in ring dips ladder 2-3-5-2-3-5-2-3
Also worked in a several Yoga Poses

Re: The Shed 'O Pain
 

Warm Up
4 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 40#
Added 10 reps of mini band knee pull for each leg

A.
Every 2 minutes, for 24 minutes (3 sets of each):
Station 1 – Romanian Deadlift x 8 reps 145#
Station 2 – Single-Arm Kettlebell Row x 8 reps each 53#
Station 3 – Side Plank x 45 seconds each side
Station 4 - Javelin Press x 5 reps each arm 31#
B.
For time:
1 mile Air-Dyne
60 Kettlebell Swings 53#
30 Burpees
9:56

Yoga Poses
3 sets of 20 DB wrist extensions 10#

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill.

Today:
Agile 8
Foam roll your IT band
Foam roll your adductors
Glute/piriformis myofacsial release with a tennis ball
Rollovers into "V" sits
Fire hydrant circles
Mountain climbers
Groiners
Static hip flexor stretch

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 40#
3 rounds

Four Sets of:
2 TGUs each arm 35, 44, 53, 53#
60 seconds
10 Single-Arm KB Floor Presses 35, 44, 53, 53#
60 seconds
6 Ring Rows
60 seconds

I'm fighting a bit of a cold so I didn't do a met-con. I didn't want to dig the hole too deep. I will take a walk later.