Re: The Shed 'O Pain
 

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

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 1, Workout 1 EMOM
1. Open crimp on "slopey crimper" 3 sets of 3-6-9 -5#
2. 2 finger: 3 sets of 3-6-9-12 (large 2-finger) +5#
3. Variable Depth Edge Rail: 3 sets of 3-6-9 +15#

Worked in:
One-armed Kettlebell Press 35# 2-3-5-2-3-5-2-3 (25 total)
Deep squat holds
Deep Knee Bend to Kneeling

Re: The Shed 'O Pain
 

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 6 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

Every minute, on the minute, for 15 minutes:
Minute 1 – Hexbar Deadlift x 1 rep 240#
Minute 2 – Ab Wheel Roll Out x 10 reps
Minute 3 – Strict Pull-Ups x 5 reps w/10#

For time:
Air-Dyne x 1 mile
75 Kettlebell Swings 53#
50 Single DB Thrusters 40#
12:51

Re: The Shed 'O Pain
 

2 problems
10 push-ups
TGUs 3-35#, 3-44#, 2-53#, 2-62#, 1-70# each arm
Hexbar Deadlift x 1 rep 225#
10 second 2-finger hang -20, -20, -10, -10, 0#
10 pronators each arm
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 -5#
2. 2 finger: 3 sets of 3-6-9 (large 2-finger) +5#
3. Variable Depth Edge Rail: 3 sets of 3-6-9 +15#

Worked in:
Deep squat holds
Hero Pose

Re: The Shed 'O Pain
 

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 7 reps 0, 10, 20#
Kettlebell Arm Bar x 3 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:
Against a 4 minute running clock, complete:
25 Kettlebell Swings (24 kg)
Run 200 Meters
Double-Unders x Max Reps
Rest 4 minutes between sets
75, 82, 91, 100 double unders
B.
Five sets of:
Hexbar Deadlift x 1 rep 225#
Rest 60 seconds
Side Plank x 30 seconds each side
Rest 60 seconds

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rockmill w/Jeff

Today
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 7 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
Three sets of:
Turkish Get-Ups x 2 reps each arm 44, 53, 62#
Rest 60 seconds
Goblet Squats x 10 reps
Rest 60 seconds
Kettlebell Swings x 20 reps 44, 53, 62#
Rest 60 seconds
Ab Wheel Roll Outs x 15 reps
Rest 60 seconds

B.
5 sets of:
Hexbar Deadlift x 1 rep 225#
30 seconds rest
Strict Ring Muscle Up x 1 reps
30 seconds rest
Flexbar Wrist Extensions x 20 reps
30 seconds rest
Deep Squat Hold x 30 seconds
30 seconds rest

Re: The Shed 'O Pain
 

3 problems
10 push ups
1 hexbar deadlift @ 225#
10 seconds 2-finger hang -20, -20, -10, -10, 0
10 pronators each arm
5 rounds

Worked on a new problem for 15 minutes.

Re: The Shed 'O Pain
 

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 7 reps 0, 10, 20#
Kettlebell Arm Bar x 3 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 Floor Press x 6 reps 53, 53, 62, 62#
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds
Ring Rows x 10 reps
Rest 45 seconds

B.
5 sets each of:
20 Kettlebell Swings 53#
20 Push-Ups
8:26

1 strict ring muscle up
20 Flexbar wrist extensions
couch stretch
5 rounds

Re: The Shed 'O Pain
 

2 problems
10 push ups
1 Hexbar Deadlift
10 second 2-finger hang -20, -20, -10, -10, 0#
10 pronators each arm
5 rounds

Worked new problem for 10 minutes. No progress.

Packed for NRG trip.

Re: The Shed 'O Pain
 

A very short warm up:
A few get ups with light weight.
A few KB snatches with 35#

20 kettlebell swings 53, 53, 53, 53, 62#
1 TGU each side 53, 53, 53, 53, 62#
5 rounds

1 hexbar deadlift 225#
deep squat hold
5 rounds

Heading to New River Gorge for a climbing trip with friends. Time to get some sun and forget about work for awhile.

Re: The Shed 'O Pain
 

Back from NRG climbing trip. Good time with friends and lots of good sends. I even sent 2 5.12a climbs. I am pleased with my climbing fitness.