Re: The Shed 'O Pain
 

Warm Up:
7 Goblet Squats/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict neutral grip pull ups 6, 8, 10
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
2-3-5-2-3-5-2-3
Hexbar Deadlift 185#
KB Floor Press 2-3-5 53, 2-3-4 62, 2-3 70#
Ab Wheel

Air-Dyne
6 x (60s on 60s off)
12 minutes
Load Indicator: 6.0
Heart rate peaked at 151 BPM.

1 strict muscle up
banded wrist stretches

Re: The Shed 'O Pain
 

Yesterday
Bouldered with Jeff at Rock Mill. Fun. 3 new oranges.

Today
Warm Up:
7 Goblet Squats/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict pull ups 0, 10, 20#
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
Three sets of:
Romanian Deadlift w/hexbar x 8 reps 185#
Rest 60 seconds
Single-Leg Hip Bridge x 10 reps each side
Rest 60 seconds
Single-Arm KB Row x 10 reps 53#
Rest 60 seconds

B.
Every 90 seconds, for 15 minutes (10 sets):
12 Russian Kettlebell Swings 53#
12 Push-Ups

C.
Two sets of:
Supine Ring Rows x 10 reps
Rest 60 seconds
Hollow Hold or Rock x 60 seconds (hands under butt)
Rest 60 seconds

Extra Credit
1 strict ring muscle 0, 0, 8, 8 , 10# added
20 Flexbar Wrist Extensions
Couch Stretch
5 rounds

Banded forearm stretch to finish up.

Nice day here in Ohio. I plan to take a walk this afternoon.

Re: The Shed 'O Pain
 

2 problems
push ups x 10
10 pronators
10 second 2 finger hang
5 rounds

Maxipull hangboard routine
Sloper Campus Rung
5 minutes of 31 seconds on + 29 seconds rest
5 minutes rest
5 minutes of 31 seconds on + 29 seconds rest
5 minutes rest
5 minutes of 31 seconds on + 29 seconds rest
Worked in 2-3-5-2-3-5-2-3 ladder of ring dips during rests

Rice bucket workout 11 minutes

Re: The Shed 'O Pain
 

Warm Up:
7 Goblet Squats/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict neutral grip pull ups 0, 10, 20#
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

2-3-5-2-3-5-2-3
Hexbar Deadlift 185#
Floor Press 53-2-3-5, 62-2-3-5, 70#-2-3
Ab Wheel
TGU 1 rep each arm 35, 44, 53, 62, 70, 62, 53, 44#

Kettlebell Cyclone 44# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
10 minute EMOM
Felt heavy.

1 strict ring muscle up
20 Flexbar wrist extensions
banded forearm stretch
reclining hero pose
5 rounds

Re: The Shed 'O Pain
 

2 problems
push ups 10, 15, 20, 15, 10
10 pronators
10 second 2 finger hang
5 rounds

Maxipull hangboard routine
Sloper Campus Rung
5 minutes of 32 seconds on + 28 seconds rest
5 minutes rest
5 minutes of 32 seconds on + 28 seconds rest
5 minutes rest
5 minutes of 32 seconds on + 28 seconds rest
Worked in 2-3-5-2-3-5-2-3 ladder of ring dips during rests
Banded Forearm Stretch
Deep Squat Hold

Re: The Shed 'O Pain
 

Warm Up:
7 Goblet Squats/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict pull ups 0, 10, 20#
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
Every minute, on the minute, for 20 minutes (4 sets of each):
Minute 1 – Hexbar Deadlift x 6 reps 185#
Minute 2 – KB Press x 6 reps 35# KBs
Minute 3 – Air Squats x 15 reps
Minute 4 – Kettlebell Swings x 15 reps 53#
Minute 5 – Strict Ring Muscle Up x 2 reps

B.
Air-Dyne
7 x (60s on 60s off)
14 minutes
Load Indicator: 6.0

20 Flexbar Wrist Extension while in deep squat hold
Banded forearm stretch
Negative part of a HSPU
5 rounds

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill. 2 blue + 2 orange

Today
Warm Up:
7 Goblet Squats/7 Bulgarian Goat Bag Swings 35, 44, 53#
6 Strict pull ups 0, 10, 20#
3 Arm Bars 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

2-3-5-2-3-5-2-3
Single-Arm Single-Leg Romanian Deadlift 2-3-5 53#, 2-3-5 62#, 2-3 70#
One-armed KB Bench Press 2-3-5 35#, 2-3-5 44#, 2-3 53#
Strict Pull ups w/10 pounds

Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 – Supine Ring Rows x 10
Minute 2 – Side Plank (Left) x 40 seconds
Minute 3 – Side Plank (Right) x 40 seconds
Minute 4 – Reverse Snow Angels x 15 reps
Minute 5 – AB Wheel Roll Outs x 10 reps

20 Flexbar wrist extensions
Banded Forearm Stretch
3 rounds

I think I'm fighting a bit of a cold.

Re: The Shed 'O Pain
 

2 problems
10 push ups
2-finger hang 5,5,5,10,10 seconds
10 pronators each arm

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 1, Workout 1 EMOM
1. Open crimp on "slopey crimper" 3 sets of 3-6-9 +0#
2. 2 finger: 3 sets of 3-6-9 (large 2-finger) +5#
3. Full Crimp w/thumb support:3 sets -20#

Worked in ring dips, 2-3-5-2-3-5-2-3

Re: The Shed 'O Pain
 

Warm Up:
7 Goblet Squats/7 Bulgarian Goat Bag Swings 35, 44, 53#
6 Strict pull ups 0, 10, 20#
3 Arm Bars 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
Every 90 seconds (3 sets of each):
Station 1 – Hex-bar Deadlift x 8 reps 185#
Station 2 – Reverse Snow Angels x 20 reps
Station 3 – Banded Glute Bridges x 30 reps

B.
For time:
40 Russian Kettlebell Swings 53#
50 Double Unders
30 Russian Kettlebell Swings
40 Double Unders
20 Russian Kettlebell Swings
30 Double Unders
7:47

1 strict muscle up
20 Flexbar Wrist Extension while sitting in deep squat
Banded Forearm stretch
5 rounds

Re: The Shed 'O Pain
 

3 TGUs each arm 35#
20 KBS 35#
2 TGUs each arm 44#
15 KBS 44#
1 TGU each arm 53#
10 KBS 53#
1 TGU each arm 62#
10 KBS 62#
1 TGU each arm 70#
10 KBS 70#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
5 rounds (Each round between each set of TGUs and Swings.

10 Minute EMOM
2 cleans
1 press
3 front squats
2 35# KBs