Re: The Shed 'O Pain
 

Agile 8

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
-Cable Face Pulls x 10 rep 35#
3 rounds

A.
Four sets of:
One-Legged Romanian Deadlift x 6 each leg 44, 53, 53, 53#
Rest 30 seconds
Single-Arm Bottom’s Up KB Bench Press x 5 reps each arm 35# (harder than I thought)
Rest 30 seconds
Side Plank x 30 seconds each side
Rest 30 seconds

B.
25 double unders
10 push ups
10 rounds
12:16

6 Moves to Unlock Tight Hips (T-Nation Youtube Video) WFS
100 Flexbar Wrist Extensions

Re: The Shed 'O Pain
 

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

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 2, Workout 2 EMOM
1. Open crimp on "slopey crimper": 4 sets of 3-6-9 -7.5#
2. Small 2 finger (RPTC): 4 sets of 3-6-9 -17.5#
3. Variable Depth Edge Rail: 4 sets of 3-6-9 +17.5#

Worked in:
Deep Squat Holds
Hero Pose
Various stretches

Re: The Shed 'O Pain
 

Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#

A.
Four sets of:
Double KB Front Squat x 6 reps 2 35# KBs
Rest 45 seconds
Turkish Get-Ups x 2 reps each arm 35, 44, 53, 62#
Rest 45 seconds
Strict Pull-Ups x 6 reps (various grips)
Rest 45 seconds
B.
Complete rounds of 21, 15 and 9 reps for time of:
Kettlebell Swings 62#
Push-Ups
3:42

1 strict ring muscle up
20 Flexbar wrist extensions
hip stretches
5 rounds

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff. Right shoulder bothered me a bit. Something to keep an eye on.

Today:
Agile 8

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
-Cable Face Pulls x 10 rep 35#
3 rounds

A.
Five Sets:
Kettlebell Goat Bag Swings x 10 reps 62, 70, 70, 70, 70#
Rest 30-60 seconds
Prone Dumbbell Rear Delt Fly x 15 reps each arm 5#
Rest 30-60 seconds
Ab Wheel Roll Outs x 10 reps
Rest 30-60 seconds

B.
A short little sprint interval workout that keeps the intensity high.
Work: 2:30
rest : 1:00
Work : 2:00
rest : 1:00
work: 1:30
rest : 1:00
work: 1:00
rest: 1:00
work: 0:45
rest 1:00
work: 0:30
rest: 1:00
work: 0:15
Short and sweet Air-dyne workout.
Load Indicator: 5.0
Tough at the beginning and easy at the end. Next time I want to try increasing the load indicator each work period. For example: 4, 5, 6, 7, 8, 9, 10

Banded forearm stretch
VooDoo Flossing on Elbows.

Re: The Shed 'O Pain
 

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

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 1, Workout 1 EMOM
1. Open crimp on "slopey crimper": 5 sets of 3-6-9 -7.5#
2. Small 2 finger (RPTC): 5 sets of 3-6-9 -17.5#
3. Variable Depth Edge Rail: 5 sets of 3-6-9 +17.5#

Worked in:
5 sets of 5 bottom's up kb press 20#
Deep Squat Holds
Hero Pose
banded reverse flys
Various stretches

Re: The Shed 'O Pain
 

Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#

Four Sets:
Double Kettlebell Front Squats x 6 reps 35# KBs
45 seconds rest
Inverted Rows x 8 reps
45 seconds rest
Single-Arm Kettlebell Floor Press x 6 reps 44, 44, 53, 53#
45 seconds rest

B.
A short little sprint interval workout that keeps the intensity high.
Work: 2:30 4.0
rest : 1:00
Work : 2:00 5.0
rest : 1:00
work: 1:30 6.0
rest : 1:00
work: 1:00 7.0
rest: 1:00
work: 0:45 8.0
rest 1:00
work: 0:30 9.0
rest: 1:00
work: 0:15 10.0
Short and sweet Air-dyne workout.
Now that was hard! I'm still a little nauseated.

6 Moves to Unlock Tight Hips (T-Nation Youtube Video) WFS

Re: The Shed 'O Pain
 

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

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 3, Workout 2 EMOM
1. Open crimp on "slopey crimper": 5 sets of 3-6-9 -7.5#
2. Small 2 finger (RPTC): 5 sets of 3-6-9 -17.5#
3. Variable Depth Edge Rail: 5 sets of 3-6-9 +17.5#

Worked in:
Ladder of kb press 20# 2-3-5-2-3-5-2-3
Deep Squat Holds
Hero Pose
banded reverse flys
Various stretches

Re: The Shed 'O Pain
 

Agile 8

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
-Cable Face Pulls x 10 rep 35#
3 rounds

Four Sets:
One-Legged Romanian Deadlift x 6 reps 53#
45 seconds rest
Strict Ring Muscle Up x 2 reps
45 seconds rest
Side Plank x 30 seconds each side
45 seconds rest

B.
A short little sprint interval workout that keeps the intensity high.
Work: 2:30 4.0
rest : 1:00
Work : 2:00 5.0
rest : 1:00
work: 1:30 6.0
rest : 1:00
work: 1:00 7.0
rest: 1:00
work: 0:45 8.0
rest 1:00
work: 0:30 9.0
rest: 1:00
work: 0:15 10.0
Short and sweet Air-dyne workout.

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff. Pretty good day. Sent a nice technical white problem.

Today
Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#

1 TGU each side 35, 44, 53, 62, 70#
5 rounds

15 kettlebell swings
5 goblet squats
5 push ups
10 rounds
13:33

SI Joint Exercises:
Standing Knee Flare
Banded Lateral Hip Push
Elevated Hip Drop/Raise
Banded Quadruped Kick
Hip Bridge Band Flare

Re: The Shed 'O Pain
 

3 problems
Push ups x 10 reps
2-finger hang 10 seconds -20, -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 -7.5#
2. Small 2 finger (RPTC): 3 sets of 3-6-9-12 -17.5#
3. Variable Depth Edge Rail: 3 sets of 3-6-9-12 +17.5#

Worked in:
Ladder of ring dips 1-2-3-4-5-1-2-3-4-1-2-3-1-2-1
Deep Squat Holds
Hero Pose
banded reverse flys
Various stretches