Re: The Shed 'O Pain
 

Agile 8

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

Simple and Sinister Program
Two-handed kettlebell swings
100 kettlebell swings - 9:17 62#
10 Turkish get ups - 62#
All done in 15:15

Air-Dyne Load Indicator at 6.0
10 X (60s work + 60s rest)
Felt hard.

1 ring strict muscle up
deep squat hold
5 rounds

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff.


Today 12/9/18
Agile 8

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

Simple and Sinister Program
100 kettlebell swings - 53# 5:59
10 Turkish get ups - 70#
All done in 17:35

Air-Dyne Load Indicator at 6.0
10 X (60s work + 60s rest)
Felt hard.

Deep Squat Hold
Banded forearm stretch
Reverse wrist extensions
2 rounds

Re: The Shed 'O Pain
 

3 problems
Push ups x 25 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. Sloper on RPF: 4 sets of 3-6-9 0#
2. Small 2 finger (RPTC): 4 sets of 3-6-9 -12.5#
3. Open Crimp (Metolius small rung) 4 sets of 3-6-9 10#

Worked in...
Ring Dip Ladder 2-3-5-2-3-5-2-3-5
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.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

Simple and Sinister Program
100 kettlebell swings - 9:17 -sets of 10 -35, 44, 53, 62, 70, 70, 70, 70, 70, 70#
10 Turkish get ups - sets of 2 -35, 44, 53, 62, 70#
All done in 15:35
Afterwards I completed 2 get ups with 88# (one with each arm). Right arm felt really good. My left was harder. I dropped the kettlebell on the way down on my left arm.

1 strict ring muscle up
deep squat hold'
20 Flexbar Wrist Extensions
5 rounds

Re: The Shed 'O Pain
 

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#
10 pronators
3 rounds

Simple and Sinister Program
100 kettlebell swings - 53# 4:54
10 Turkish get ups - 53#
All done in 9:35

Air-Dyne Load Indicator at 6.0
10 X (60s work + 60s rest)

I just sold my 20+ year old Schwinn Air-Dyne. I kind of hated to see it go. But I have upgraded to a Rogue Echo Bike. I have to wait until Christmas to use it though. :(

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 1 EMOM
1. Sloper on RPF: 5 sets of 3-6-9 0#
2. Small 2 finger (RPTC): 5 sets of 3-6-9 -12.5#
3. Open Crimp (Metolius small rung) 5 sets of 3-6-9 10#

Worked in...
Kettlebell Press Ladder 2-3-5-2-3-5-2-3-5 35$ KBs
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.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

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

2 TGUs with each weight 35, 44, 53, 62, 70#

1 strict ring muscle up
20 Flexbar Wrist Extensions
5 calf raises each leg
Deep squat hold
Lying Hero pose
5 rounds

Re: The Shed 'O Pain
 

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

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 3, Workout 2 EMOM
1. Sloper on RPF: 5 sets of 3-6-9 0#
2. Small 2 finger (RPTC): 5 sets of 3-6-9 -12.5#
3. Open Crimp (Metolius small rung) 5 sets of 3-6-9 10#

Ring Dips 2-3-5-2-3-5-2-3-5-2-3 (35)
Deep Squat Holds
Hero Pose
Various 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#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 Pronators each arm
3 rounds

Kettlebell Cyclone 35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
10 minute EMOM (last two rounds I completed 2 cycles in the minute, 12 cycles altogether)

10 TGUs w/62#

1 strict ring muscle up
20 Flexbar Wrist Extensions
Forearm Stretch
5 rounds

Re: The Shed 'O Pain
 

3 problems
Push ups x 16 reps
2-finger hang 10 seconds -20, -10, 0#
12 pronators
3 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 4, Workout 1 EMOM
1. Sloper on RPF: 3 sets of 3-6-9-12 0#
2. Small 2 finger (RPTC): 3 sets of 3-6-9-12 -12.5#
3. Open Crimp (Metolius small rung) 3 sets of 3-6-9-12 10#

Ring Dips 2-3-5-2-3-5-2-3 (25)
Deep Squat Holds
Hero Pose
Handstand Holds (against wall)
Various Stretches