Re: The Shed 'O Pain
 

5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44#
6 strict pull ups (0, 10)
3 Arm Bars each arm 35, 44#
Shoulder Mobilization Routine
-20 band pull aparts
-10 dislocates
-10 face pulls 27.5#
2 rounds

1 TGU each arm 35, 44, 53, 62, 71#
20 kettlebell swings 35, 44, 53, 62, 71#
5 one-armed floor presses each arm 35, 44, 53, 62, 62#
5 supine ring rows
5 rounds

Re: The Shed 'O Pain
 

2 problems
10 push ups
2-finger hang 5, 10, 15, 10, 5 seconds
10 pronators
5 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 1, Workout 2 EMOM
1. Open crimp on "slopey crimper" 3 sets of 3-6-9 +2.5#
2. 2 finger: 3 sets of 3-6-9 (large 2-finger) +2.5#
3. Full Crimp w/thumb support:3 sets -17.5

Worked in:
KB Presses-Ladders (1-2-3) X 4 -First set w/35#, the rest w/44# 24 reps total
Deep squat holds
Deep Knee Bend to Kneeling

Re: The Shed 'O Pain
 

Warm Up:
5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups (0, 15, 30#)
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 30#
3 rounds

2-3-5-2-3-5-2-3
Kettlebell Swings 88#
Ab Roll Outs
Ring Dips

10 minute EMOM 35# KBs
1 double kettlebell swing
1 double kettlebell snatch
1 double kettlebell clean
1 double kettlebell press
1 double kettlebell front squat
Sounds like a lot but it was very doable. Something to build on.

Extra Credit
1 strict ring muscle up
20 wrist extension w/Flexbar
5 Somersaults (forward rolls)
Reclining Hero Pose
1 strict ring muscle up
20 wrist extension w/Flexbar
5 Right shoulder rolls
Reclining Hero Pose
1 strict ring muscle up

20 wrist extension w/Flexbar
5 Left shoulder rolls
Reclining Hero Pose
1 strict ring muscle up
20 wrist extension w/Flexbar
3 Cartwheels facing one direction
Reclining Hero Pose
1 strict ring muscle up

20 wrist extension w/Flexbar
3 Cartwheels facing the other
Reclining Hero Pose

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff and Brad.

Today
Warm Up:
5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups (0, 15, 30#)
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
Four sets of:
KB Deadlift x 8 reps 88#
Rest 45 seconds
Push-Ups x 15 reps
Rest 45 seconds
Alternating Dumbbell Reverse Lunge x 10 reps 2-25# DBs
Rest 45 seconds

For time:
2 mile Air-Dyne
immediately followed by…
Five rounds of:
6 Strict Pull-Ups
12 Goblet Squats
immediately followed by…
100 double unders
20:37

A little stretching to cool down.

Re: The Shed 'O Pain
 

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

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 2, Workout 1 EMOM
1. Open crimp on "slopey crimper" 4 sets of 3-6-9 +2.5#
2. 2 finger: 4 sets of 3-6-9 (large 2-finger) +2.5#
3. Full Crimp w/thumb support:4 sets -17.5

Worked in:
Ring dips 2-3-5-2-3-5-2-3 (25 total)
Deep squat holds
Deep Knee Bend to Kneeling

Re: The Shed 'O Pain
 

Warm Up:
6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups (0, 15, 30#)
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

4 sets of:
Kettlebell Deadlift x 10 reps 88#
30 seconds rest
TGUs x 2 each arm 35, 44, 53, 62
30 seconds rest
One arm KB Floor Press x 5 reps each arm 35, 44, 53, 62
30 seconds rest

10 minute EMOM 35# KBs
1 double kettlebell swing
1 double kettlebell snatch
1 double kettlebell clean
1 double kettlebell press
1 double kettlebell front squat
X2 on the odd minutes. (15 total rounds)

Extra Credit
1 strict ring muscle up
20 wrist extensions w/Flexbar

Re: The Shed 'O Pain
 

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

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 2, Workout 2 EMOM
1. Open crimp on "slopey crimper" 4 sets of 3-6-9 +0#
2. 2 finger: 4 sets of 3-6-9 (large 2-finger) +2.5#
3. Full Crimp w/thumb support:4 sets -17.5

Worked in:
Ring dips 2-3-5-2-3-5-2-3 (25 total)
Reclining Hero Pose
Deep Knee Bend to Kneeling to Standing
Deep squat holds

Re: The Shed 'O Pain
 

Yesterday:
Bouldered at Rock Mill. Sent an orange I was working last week. Also sent a couple of new blues and a new orange. Worked out the moves to a nice white problem. Would love to send it.

Today:
Warm Up:
6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups (0, 15, 30#)
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

5 sets of:
Single Leg Romanian Deadlift x 5 reps each leg 35, 44, 53, 62, 62#
45 seconds rest
One-armed Kettlebell Bench Press x 5 reps 35, 44, 53, 53, 53#
45 seconds rest
Ab Roll-Outs x 10 reps
45 seconds rest

Air-Dyne
5 x (60s on 60s off)
10 minutes
Load Indicator: 5.5
6 rounds next time.

Extra Credit
1 strict ring muscle up
20 wrist extension w/Flexbar
5 Somersaults (forward rolls)
1 strict ring muscle up
20 wrist extension w/Flexbar
5 Right shoulder rolls
1 strict ring muscle up

20 wrist extension w/Flexbar
5 Left shoulder rolls
1 strict ring muscle up
20 wrist extension w/Flexbar
3 Cartwheels facing one direction
1 strict ring muscle up

20 wrist extension w/Flexbar
3 Cartwheels facing the other

A couple of additional muscle ups.

Re: The Shed 'O Pain
 

2 problems
10 push-ups w/red band around back
2-finger hang 5, 10, 15, 10, 10 seconds
10 pronators
5 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 3, Workout 1 EMOM
1. Open crimp on "slopey crimper" 5 sets of 3-6-9 +0#
2. 2 finger: 5 sets of 3-6-9 (large 2-finger) +2.5#
3. Full Crimp w/thumb support:5 sets -17.5

Worked in:
Bottoms Up KB Press 20# 2-3-5-2-3-5-2-3 (25 total)
Deep Knee Bend to Kneeling to Standing
Deep squat holds

Re: The Shed 'O Pain
 

12.18.2017 Monday
WU: Dyno-Bike 3Min then various stretching with group

4 x 1 Front Squat
* Set 1 – 4 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 90%
* Set 4 – 1 rep @ 95%
125,145,155,175
!
1 x 3 In 10 min or less 3r max deadlift
3rep Deadlift
235lb
!
WOD:
For Time:
30 Deadlifts (135/95#)
30 Back Squats (135/95#)
Row 1,000m
9:15 worked with 95lb.