Re: The Shed 'O Pain
 

Jeff-I'm glad you're using your new bar.

10 goblet squats 35, 45, 53#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

5 deadlifts @ 135

A.
Three sets of:
Deadlift x 8 reps 185, 205, 225#
Rest 60 seconds
Single-Leg Hip Bridge x 12 reps each side
Rest 60 seconds
Single-Arm Row x 10 reps 53#
Rest 60 seconds
B.
Every 90 seconds, for 15 minutes (10 sets):
12 Russian Kettlebell Swings 53#
12 Hand-Release Push-Ups
C.
Two sets of:
Supine Ring Rows x 10 reps
Rest 60 seconds
Ab Roll Outs x 15 reps
Rest 60 seconds

Re: The Shed 'O Pain
 

Thoracic Bridge
Naked Get-ups (naked, in this case, means no weight)

3 TGUs 35, 45, 53, 62, 71#
60 seconds rest
5 kipping pull ups
60 seconds rest
5 rounds

1 mile run
7:55

A light workout tonight.:)

Re: The Shed 'O Pain
 

Monday, 5/2/2016

Treadmill Run:
0.5mi @3.5mph,
2.0mi @6.0mph,
0.5mi @3.5mph

A VERY light workout. I felt good for the first mile but got tired quickly.

Nothing today, had to get the yard work done while the weather was cooperating.

Re: The Shed 'O Pain
 

2 problems
10 push ups
10 pronators
5 rounds

RPTC Hangboard Workout
4 grips @ 3 sets each

Worked in an additional 150 push ups.

Re: The Shed 'O Pain
 

10 goblet squats 35, 45, 53#
5 strict pull-ups 0, 10, 20#
5 burpees
shoulder mobilization routine
3 rounds

A.
Every 4.5 minutes, (6 sets):
Run 200 Meters
20 Russian Kettlebell Swings 53#
40 Double-Unders
B.
Two sets of:
Hawaiian Squat/Couch Stretch x 90 seconds each side
Prone Plank x 60 seconds

5 strict muscle ups

Mary joined me tonight. Nice to workout with someone, especially my daughter.

Re: The Shed 'O Pain
 

10 goblet squats 35, 45, 53#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

Four sets of:
Front Squat x 6 reps 95, 115, 135, 155 (2)
Rest 60 seconds
Goblet Walking Lunges x 16 reps 35#
Rest 60 seconds
Push-Ups x 20 reps
Rest 60 seconds
Nose-to-Wall Handstand Hold x 45 seconds
Rest 60 seconds

Practiced forward rolls on my mats. Actually made me a little nauseous.

Re: The Shed 'O Pain
 

Climbed at Hinckley with family and friends. Very nice day. Fun.
Rice bucket routine when I got home.

Re: The Shed 'O Pain
 

10 goblet squats 35, 45, 53#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

3 deadlifts @ 135, 185, 205#

A.
Three rounds of:
Deadlift x 3 reps 225, 245, 265
Rest 60 seconds
Dumbbell Bench Press x 10 reps 40# DBs
Rest 60 seconds
Ab Roll Outs x15 reps
Rest 60 seconds

B.
Four sets of 3-minute sprints with 2 minutes rest between.
5 Pull-Ups
10 Push-Ups
15 Air Squats
3 + 12 reps, 3 + 15 reps, 3 + 5 reps, 3 + 5 reps

1 mile run

Re: The Shed 'O Pain
 

2 problems
10 push ups
10 pronators
5 rounds

RPTC Hangboard Workout
4 grips @ 3 sets each

Worked in 5 sets of 3 HSPUs with 1.5" deficit.
Goblet squat holds.

Re: The Shed 'O Pain
 

10 goblet squats 35, 45, 53#
5 strict pull-ups 0, 10, 20#
5 burpees
shoulder mobilization routine
3 rounds

A.
Three sets of:
Back Squat x 6 reps 135, 155, 185 (5)
Rest 60 seconds
Bottom’s Up Kettlebell Walk x 25 yards each arm 20#
Rest 60 seconds
Double-Unders x 50 reps
Rest 60 seconds
B.
In teams of two, alternate sets to complete four each of:
0.25 mile Air-Dyne
20 Air Squats
30 Kettlebell Swings 53#
Mary and I did this in 20:41.

5 ring muscle ups and 1 bar muscle up.