Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff. Lots of good sends. Fun.

Today
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#

A.
Three sets of:
Double Kettlebell Front Squats x 8 reps 2 35# KBs
Rest 45 seconds
Supinated-Grip Strict Pull-Ups x 7 reps
Rest 45 seconds
Ab Wheel Roll Outs x 12 reps
Rest 45 seconds
Double-Unders x 50 reps
Rest 45 seconds

B.
Five rounds for time of:
0.25 mile Air-Dyne
10 Push-Ups
20 Kettlebell Swings (20 kg)
12:59

6 Moves to Unlock Tight Hips
Banded Forearm Stretch

Re: The Shed 'O Pain
 

Yesterday 10/22/18
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 1 EMOM
1. Open crimp on "slopey crimper": 5 sets of 3-6-9 -5#
2. Small 2 finger (RPTC): 5 sets of 3-6-9 -15#
3. Variable Depth Edge Rail: 5 sets of 3-6-9 +20#

Worked in:
Dip Ladder 2-3-5-2-3-5-2-3
Deep Squat Holds
External Rotation work on shoulder
Stretches

Today 10/23/18
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#

2-3-5-2-3-5-2-3
Hexbar Deadlift 185#
Kettlebell Floor Press 53# and 62# last five sets
Supinated/Neutral/Pronated Grip Strict Pull up w/20#
1 TGU each side after each triplet of exercises 3 @ 53/ 5 @ 62#
This took awhile


10 Minute EMOM 35# KBs
Kettlebell Cyclone
Double swing
Double clean
Double snatch
See-saw press
Front squat

Re: The Shed 'O Pain
 

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

6 additional problems
Sent all established problems. Been awhile.

Re: The Shed 'O Pain
 

Yesterday 10/26/18
Climbed at Vertical Adventures in Columbus with Jeff and Ken. Did some lead climbing, top roping, and a little bouldering. Fun

Today 10/27/18
A.
Four sets of:
Kettlebell Front Squats x 6 reps 2-35# KBs
Rest 10 seconds
Farmer’s Carry x 100 Meters 2-45# KBs
Rest 60 seconds
Double-Unders x 25 reps
Rest 60 seconds
B.
Five Rounds-steady pace
2 TGUs (1 each arm) 53# KB
5 Strict Supinated Pull-Ups
8 Sandbag Thrusters 50#
13:32

1 strict ring muscle up
20 Flexbar Wrist Extensions
90/90 Hip Stretch
5 rounds

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff. Lots of good sends. Fun.

Today 10/29/18
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#

5 sets of:
Barbell Deadlift x 1 rep 225#
30 seconds rest
Double Kettlebell Press x 5 reps 35# KBs
30 seconds rest
Ring Rows x 6 reps
30 seconds rest

Every minute, on the minute for 16 minutes:
Even minutes – 10 Kettlebell Swings 53#
Odd minutes – 8 Box Jumps
(jump up and step down)

3 sets of 10 pronators.

Re: The Shed 'O Pain
 

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.
No running. Walking only.
No holding the rails of the treadmill.
32 minutes total

6 Moves to Unlock Tight Hips

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 -5#
2. Small 2 finger (RPTC): 5 sets of 3-6-9 -15#
3. Variable Depth Edge Rail: 5 sets of 3-6-9 +20#

Worked in:
Dip Ladder 2-3-5-2-3-5-2-3
Ab Wheel Roll Outs 5 x 5 reps
Deep Squat Holds
Balancing on a Paralette
Stretches

Re: The Shed 'O Pain
 

Agile 8

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

A.
Four sets of:
Turkish Get-Up x 2 reps each arm 35, 44, 53, 62#
Rest 45 seconds
Strict Ring Muscle Ups x 2 reps
Rest 45 seconds
Kettlebell Swing x 15 reps 35, 44, 53, 62#
Rest 45 seconds

B.
Three rounds for time of:
0.5 mile Air-Dyne
15 Hand-Release Push-ups
10 Goblet Squats 44#
11:10

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff. Lots of good sends. Fun.

Today 11/4/18
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#

A.
Three sets of:
Dumbbell Bench Press x 10 reps 40# DBs
Rest 45 seconds
Sumo-Deadlift x 6 reps 155, 165, 175#
Rest 45 seconds
Elbows to High Plank x 10 reps
Rest 45 seconds
Ring Row x 8 reps
Rest 45 seconds

B.
Complete four sets each of:
Air-Dyne 0.5 mile
Kettlebell Swings x 30 reps 44#
12:38

10 Banded Hip Flexion
20 Flexbar Wrist Extensions
Banded Forearm Stretch
3 rounds

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

2-3-5-2-3-5-2-3
Double KB Front Squat 35# KBs
Double KB Press 35# KBs
1 Turkish Get Up each side 44, 53, 62#

5 rounds for time:
5 Strict Supinated Pull Ups
10 Push ups
15 Air Squats
25 Double Unders
11:59