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#
Kettlebell Arm Bar x 3 each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Banded Overhead External Rotation x 10 reps each arm
3 rounds

A.
5 sets of:
Deadlift x 1 rep 225#
30 seconds
Ring Rows x 8 reps
Rest 30 seconds
Flutter Kicks x 45 seconds
Rest 30 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
Thrusters x 10 reps 50# Sandbag
200 Meter Run
5 rounds in 12:07

1 strict ring muscle up
20 Flexbar Wrist Extensions
5 rounds

Re: The Shed 'O Pain
 

2 problems
10 push ups
1 Hexbar Deadlift @ 225#
10 second 2-finger hang -20, -20, -10, -10, 0#
10 pronators each arm
5 rounds

The Workout:
Hold 1: 10-second hang, 5-second rest
Repeat the hang/rest cycle 5 times in a row, totaling 50 seconds on and 25 off, then rest 2.5 minutes
Hold 1 (same hold again, same grip style): 10-second hang, 5-second rest
Repeat the hang/rest cycle 5 times, then rest 3 minutes
Hold 2: 10-second hang, 5-second rest
Repeat the hang/rest cycle 5 times, then rest 3 minutes
Hold 2 (same hold again, same grip style): 10-second hang, 5-second rest
Repeat the hang/rest cycle 5 times, then rest 3 minutes
**Continue with holds 3, 4, and 5, doing each twice for a total of 10 sets.

Holds
1. Sloper (Rock Prodigy Training Center) 0#, +5# next time
2. 3-finger (Rock Prodigy Forge) -5# -5 next time
3. Half crimp (Rock Prodigy Forge, sloper crimper) -30#, -25# next time
4. 2-finger Rock Prodigy Training Center L-2 finger -20 #, -20 next time
5. Pinch (Rock Prodigy Forge) -25#, -25 next time

Worked in Handstand hold against a wall -20 seconds x 5
Deep Squat Hold

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, 15, 30#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Banded Overhead External Rotation x 10 reps each arm
3 rounds

15 minute EMOM
5 sets of:
Deadlift x 1 rep 225#
Double Kettlebell Floor Press x 5 reps 44, 53, 53, 53, 53#
Ab Wheel Roll Out x 10 reps

10 TGUs 53# 4:00
100 Kettlebell Swings 53# 5:32

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff and Norm. Great day. 2 whites, 2 oranges, and 4 blues. Fun.

Today
Drove down to Athens. Moved Mary into her new rented house. Drove home.
A bit of work on my shoulders and forearms.
20 band pull aparts
10 dislocates
10 pronators each arm
1 deadlift @ 225#
Banded forearm stretch
5 rounds

Some additional stretches and VooDoo flossing on elbow.

Re: The Shed 'O Pain
 

2 problems
10 push ups
1 Hexbar Deadlift @ 225#
10 second 2-finger hang -20, -20, -10, -10, 0#
10 wrist extensions 25#
5 rounds

The Workout:
Hold 1: 10-second hang, 5-second rest
Repeat the hang/rest cycle 5 times in a row, totaling 50 seconds on and 25 off, then rest 2.5 minutes
Hold 1 (same hold again, same grip style): 10-second hang, 5-second rest
Repeat the hang/rest cycle 5 times, then rest 3 minutes
Hold 2: 10-second hang, 5-second rest
Repeat the hang/rest cycle 5 times, then rest 3 minutes
Hold 2 (same hold again, same grip style): 10-second hang, 5-second rest
Repeat the hang/rest cycle 5 times, then rest 3 minutes
**Continue with holds 3, 4, and 5, doing each twice for a total of 10 sets.

Holds
1. Sloper (Rock Prodigy Training Center) +5#, +10# next time
2. 3-finger (Rock Prodigy Forge) -5# -5 next time
3. Half crimp (Rock Prodigy Forge, sloper crimper) -25#, -25# next time
4. 2-finger Rock Prodigy Training Center L-2 finger -20 #, -20 next time
5. Pinch (Rock Prodigy Forge) -25#, -20 next time

Worked in Ring Dip Ladder 2-3-5-2-3-5-2-3
Deep Squat Hold
Banded Forearm Stretch

Re: The Shed 'O Pain
 

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict 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
-Banded Overhead External Rotation x 10 reps each arm
3 rounds

5 sets of:
Hexbar Deadlift x 1 reps
45 seconds rest
KB Floor Press x 5 reps each arm 53, 53, 62, 62, 62#
45 seconds rest
Ring Rows x 5 reps
45 seconds rest

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

11 minute Rice Bucket Routine
VooDoo Flossing on Elbow

My elbows are flaring up again, especially my right.

Re: The Shed 'O Pain
 

2 problems
10 push ups
1 Hexbar Deadlift @ 225#
10 second 2-finger hang -20, -20, -10, -10, 0#
10 pronators each arm
5 rounds

Spent the rest of my workout time working on my elbows.
-Rice Bucket Routine
-2 sets of 6 KB curls lowering only
VooDoo Flossing
Banded Forearm Stretch

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
-Banded Overhead External Rotation x 10 reps each arm
3 rounds

2-3-5-2-3-5-2-3 Ladder of:
KB Press each side 35#
Goblet Squat 70#
Ab Wheel Roll Out
1 TGU each side 35, 44, 53, 53, 62, 62, 70, 70#

1 Hexbar Deadlift @ 245#
3 KB curls lowering only 35#
Reverse wrist curls x 10 reps 25#
5 rounds

Air-Dyne
6 x (60s on 60s off)
12 minutes
Load Indicator: 5.5

Re: The Shed 'O Pain
 

Bouldered at Rock Mill with Jeff. Fun as always.

Later at home...
Rice Bucket Routine

Hexbar Deadlift x 1 reps @ 225#
10 pronators each arm
5 rounds

Re: The Shed 'O Pain
 

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict 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
-Banded Side External Rotation x 10 reps each arm
3 rounds

A.
Every minutes, for 12 minutes (3 sets) of:
Station 1 – Hexbar Deadlift x 1 rep 225#
Station 2 – Single-Arm Overhead KB Press x 8 reps (right arm) 35#
Station 3 – Single-Arm Overhead KB Press x 8 reps (left arm) 35#
Station 4 – Parallette L-sit x 30 seconds

B.
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps for time of:
Kettlebell Swings 53#
Goblet Squats 53#
Push-Ups

C.
Air-Dyne
7 x (60s on 60s off)
14 minutes
Load Indicator: 5.5

1 strict ring muscle up
3 KB curls lowering only 35#
20 Flexbar Wrist Extension
5 rounds