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

25 Kettlebell Swings 53, 60, 60#
In 2 minutes-8 Double Kettlebell Presses 35#
At 4 minutes-3 Double Kettlebell Presses 44#
At 7 minutes-6 Double Kettlebell Presses 35#
At 10 minutes begin sequence again
3 rounds
Ends of being 75 kettlebell swings and 51 presses.
Mobility work during rests.

Rogue Echo Bike
2 miles for time
5:13
65 calories

Re: The Shed 'O Pain
 

Sunday 2/24/19
Bouldered at Rock Mill with Jeff and Beth. Fun as always.

Monday 2/25/19
Recovery Day!
Agile 8

10 pronators each arm
20 Flexbar Wrist Extensions
20 lateral band walks
1 minute deep squat hold
5 rounds
hip stretches
Rice Bucket Routine

Today 2/26/19
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated Grip Pull ups x 6 reps 0, 10, 20#
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 pronators
3 rounds

E2MOM for 20 Minutes
15 kettlebell swings 53#
5 goblet squats 53#
1 ring muscle up
10 rounds

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
47 calories

20 Flexbar Wrist Extensions
Banded Forearm Stretch
3 rounds

Re: The Shed 'O Pain
 

2 problems
push ups 5, 10, 15, 20, 25 reps
10 second 2-finger hang
10 pronators each arm
5 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 1, Workout 1 EMOM
1. 3 finger hang on RPTC: 3 sets of 3-6-9 0#
2. Small 2 finger (RPTC): 3 sets of 3-6-9 -15#
3. Campus Sloper 3 sets of 3-6-9 +62#

Worked in KB Press
8 x 3 reps 35, 35, 35, 35, 44, 44, 44, 44#
Deep Squat Holds

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


5 sets of:
Hexbar Deadlift x 3 reps 205#
45 seconds rest
2 TGUs (one each arm) 35, 44, 53, 62, 70#
45 seconds rest
Ring Dips 2, 4, 6, 8, 10
45 seconds rest

Echo Bike
For Time:
10 calories 0:36
20 calories 3:02
30 calories 6:07
20 calories 8:32
10 calories 10:08
Rest 1 minute between efforts.

10 Hanging Hip Touches, Alternating Arms
20 Flexbar Wrist Extensions
Banded Forearm Stretch
2 rounds

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff and Beth. Fun.


Today 3/3/19
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#
10 pronators
3 rounds

3 sets of:
Russian Swings x 12 reps 53, 62, 70#
45 seconds rest

Turkish Get Ups 2 per side 53, 62, 70#
45 seconds rest

Goblet Squats x 8 reps 53, 62, 70#
45 seconds rest

Double KB Press x 8 reps 35#
45 seconds rest

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
48 calories

Banded Forearm Stretch

Re: The Shed 'O Pain
 

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

2-3-5-2-3-5-2-3 Ladder
Hexbar Deadlift 205#
One armed Floor Press 62#
Ab Wheel Roll Outs

Rogue Echo Bike
2 miles for time
5:09
68 calories

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

Re: The Shed 'O Pain
 

3 problems
Push ups 15, 20, 15 reps
10 second 2-finger hang
10 pronators
3 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 2, Workout 1 EMOM
1. 3 finger hang on RPTC: 4 sets of 3-6-9 0#
2. Small 2 finger (RPTC): 4 sets of 3-6-9 -15#
3. Campus Sloper 4 sets of 3-6-9 0#

Worked in 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#
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 pronators
3 rounds

E2MOM for 20 Minutes
15 kettlebell swings 53#
5 goblet squats 53#
1 ring muscle up
10 rounds

10 external rotations each arm
banded forearm stretch
2 rounds

Re: The Shed 'O Pain
 

5 problems
10 Push ups
10 second 2-finger hang
10 pronators
5 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 2, Workout 2 EMOM
1. 3 finger hang on RPTC: 4 sets of 3-6-9 0#
2. Small 2 finger (RPTC): 4 sets of 3-6-9 -15#
3. Campus Sloper 4 sets of 3-6-9 0#

Worked in various stretches.

Re: The Shed 'O Pain
 

3 problems
10 push ups
10 second 2-finger hang
10 pronators
5 rounds

5 additional problems

Rice Bucket Routine