Re: The Shed 'O Pain
 

2 problems
10 push ups
10 second 2-finger hang -20, -20, -10, -10, 0
10 pronators
5 rounds

One set = 6 X (7 second hang + 3 second rest)
Two sets per grip
5 grips
3 minutes rest between sets.

1. Sloper crimper green -30# -25 next time
2. Small 2 finger blue: -30# -25 next time
3. Variable Depth Edge Rail green -5# 0 next time
4. Pinch green -35# -30 next time
5. 3-finger green -5# -0# next time

Worked in Hip MWOD
Ring Dips 2-3-5-2-3-5-2-3
Couch 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#
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 40#
3 rounds

A.
Three sets of:
Deadlift x 8 reps 155#
Rest 45 seconds
Alternating Reverse Lunges x 20 steps 20, 30, 40#
Rest 45 seconds
Kettlebell Floor Press x 10 reps 53# KBs
Rest 45 seconds

B.
Every minute, on the minute, for 15 minutes:
1st minute – 10 Kettlebell Swings 53#
2nd minute – 25 Double Unders
3rd minute – 15 Push-Ups

Very hot today!

Re: The Shed 'O Pain
 

Rode my bike to the reservoir. I then did 5 hill repeats with rest in between. Rode home.

When I got home...
Side Plank x 30 seconds
Side Plank x 30 seconds
Hip Extensions x 10 reps
Ab Wheel Roll Out x 10 reps
5 rounds

Finished with Tumbling Routine.

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff. Sent the three problems I was working on.:)

Today
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pull ups x 6 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 40#
Hip Mobility Drills
3 rounds

A.
Three sets of:
Back Squat x 6 reps 95#
Stability Ball Leg Curls x 12 reps
Rest 45 seconds
L-Sit x 45 seconds (accumulate the time)
Rest 45 seconds

B.
For time:
Air-Dyne 1 mile
40 Kettlebell Swings 53#
40 Double Kettlebell Front Squats 35# KBs
14:26

1 strict ring muscle up
Tumbling Routine
20 Flexbar Wrist Extension
Hip Stretches
5 rounds

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

Steve Maisch Training
Hangboard Strength
Testing
13 second hang with 2 minutes rest between. 5 sets for each hold.
Open Crimp (Small Metolius Rung) 20#
0, 5, 10, 15, 15, failed on 15#
L. 2-finger 10#
-10, -5, 0, 5, 5, failed on 5#
Pinch-RPTC 10#
-10, -5, 0, 5, 5, failed on 5#

Banded forearm stretch

Re: The Shed 'O Pain
 

Rode my bike to the reservoir. I then did 6 hill repeats with rest in between. Rode home.

When I got home...
1 TGU each arm 35, 44, 53, 62, 70#
20 Kettlebell Swings 35, 44, 53, 62, 70#
5 rounds

Re: The Shed 'O Pain
 

Climbed at the New Sunday and Monday with Jeff. Good trip. Climbed routes ranging from 5.9-5.12a. One new climb at First Buttress 11b.

Today...
Warm Up
4 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 40#

A.
Every minute, on the minute, for 15 minutes (3 sets of each):
Station 1 – Goblet Squat x 6 reps 35, 44, 53#
Station 2 – Landmine Press (Left) x 8 reps 45# bar + 25# plate
Station 3 – Goblet Squat x 6 reps 35, 44, 53#
Station 4 – Landmine Press (Right) x 8 reps 45# bar + 25# plate
Station 5 – Ab Wheel Roll Outs x 10 reps

B.
Complete rounds of 21, 15 and 9 reps for time of:
Sandbag Thrusters 50#
Dumbbell Box Step-Overs 2 10# DBs
9:39

Yoga hip opener poses (20 minutes)
Hips have been hurting more than usual lately. Especially when I walk. I can workout and climb pain free but walking hurts? Yesterday I did 20 minutes of poses and went for a 2 mile walk afterwards. Seemed to help a lot. Will continue twice a day for awhile.

Re: The Shed 'O Pain
 

Warm Up
4 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 40#

A.
Five sets of:
1 TGU each arm 35, 44, 53, 62, 70#
45 seconds rest
One Arm KB Floor Press x 5 reps each arm 35, 44, 53, 62, 70# (2R, 3L w/70#)
45 seconds rest
Supine Ring Rows x 6 reps
45 seconds rest

B.
Complete as many rounds and reps as possible in 9 minutes of:
3 Burpees
3 Kettlebell Swings 53#
6 Burpees
6 Kettlebell Swings
9 Burpees
9 Kettlebell Swings
12 Burpees
12 Kettlebell Swings
and so on…
94 reps

Yoga hip opener poses
Worked in 5 strict ring muscle ups

Re: The Shed 'O Pain
 

Yesterday
Bouldered with Jeff at Rock Mill.

Today
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip 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
-Cable Face Pulls x 10 rep 40#
10 Single Leg Glute Bridges
3 rounds

A
2-3-5-2-3-5-2-3
Hexbar Deadlift 175#
Ring Dips (2-3-5 0#) (2-3-5 5#) (2-3 10#)
Ab Wheel Roll Out

B.
Every 6 minutes, for 18 minutes (3 sets):
Air-Dyne 0.5 miles
20 Alternating Single-Arm Dumbbell Snatches 40# DB
30 Push-Ups
This was a bit of a grind.

Yoga Poses
10 Pronators each arm
5 Med Ball Hanging Leg Curls
5 rounds

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill. Had a couple of good orange sends.

Today
Warm Up
4 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 40#

A.
Three rounds for time:
0.5 mile Air-Dyne
21 Kettlebell Swings 53#
12 Burpees
14:39
Rest until relatively recovered, and then…


B.
Three sets of:
Posted Single-Leg Deadlifts x 6 reps each 2 25# DBs
Rest 60 seconds
Barbell Glute Bridges x 8 reps 115#
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

Finished up with Yoga poses and Flexbar Wrist extensions.