Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff. Good day. 2 oranges and 1 blue.

Today
Agile 8
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#

A1. Turkish Get Up, 2 per side 35, 44, 53, 62#
A2. 1 Arm Swing, 10 per side 35#
Rest and repeat 4 times
*
B1. Push up, 10 reps
B2. Goblet squat, 6 reps 35, 44, 53#
B3. Ring muscle up 2 reps
B4. Snatch, 10 per side 35#
Rest for a few seconds and repeat 3 times

Re: The Shed 'O Pain
 

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

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 2, Workout 1 EMOM
1. Open crimp on "slopey crimper" 4 sets of 3-6-9 -10#
2. Small 2 finger (RPTC): 4 sets of 3-6-9 -20#
3. Variable Depth Edge Rail: 4 sets of 3-6-9 +15#

Worked in:
KB Press Ladder 2-3-5-2-3-5-2-3 35#
Deep Squat Holds
Hero Pose

Re: The Shed 'O Pain
 

Agile 8

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 35#
3 rounds

A.
Every 90 seconds, for 18 minutes (4 sets):
Station 1 – Banded Leg Curls x 20 reps
Station 2 – Ab-Wheel Roll-Outs x 10 reps
Station 3 – Inverted Row x 8 reps

B.
Five rounds for time of:
18 Kettlebell Swings 53#
9 Goblet Squats 44#
25 Double Unders
14:50

A few stretches to cool down.

Re: The Shed 'O Pain
 

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

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 2, Workout 2 EMOM
1. Open crimp on "slopey crimper" 4 sets of 3-6-9 -10#
2. Small 2 finger (RPTC): 4 sets of 3-6-9 -15#
3. Variable Depth Edge Rail: 4 sets of 3-6-9 +15#

Worked in:
Ring dip ladder 2-3-5-2-3-5-2-3
Deep Squat Holds
Hero Pose

Re: The Shed 'O Pain
 

Agile 8
3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#

A.
2-3-5-2-3-5-2-3-5
Hexbar Deadlift 195#
Kettlebell Floor Press 53, 62, 70#
Pull up 10#

B.
Kettlebell Cyclone 35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
10 Minute EMOM

2 ring muscle ups
Various stretches
3 rounds

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff. Fun.

Today
Agile 8

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.
Four sets of:
Double KB Front Squat x 10 reps 35# KBs
Rest 60 seconds
Single-Arm KB Row x 10 reps each arm 53#
Rest 60 seconds
Ab Roll Outs x 12 reps
Rest 60 seconds
B.
Three rounds for time of:
Sandbag Thrusters x 15 reps 50#
Double Unders x 50 reps
9:40

Handstand Hold x 20 seconds (against wall)
20 Flexbar Wrist Extensions
Banded Hip Stretch
3 rounds

Re: The Shed 'O Pain
 

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

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 3, Workout 1 EMOM
1. Open crimp on "slopey crimper" 5 sets of 3-6-9 -10#
2. Small 2 finger (RPTC): 5 sets of 3-6-9 -20#
3. Variable Depth Edge Rail: 5 sets of 3-6-9 +15#

Worked in:
Ring Dip Ladder 2-3-5-2-3-5-2-3
Deep Squat Holds
Hero Pose
Various stretches

Re: The Shed 'O Pain
 

Agile 8
3 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#

5 sets of:
2 TGUs 35, 44, 53, 62, 70#
60 seconds
2 strict ring muscle ups (last 2 with 20# med ball) Also did 1 strict bar muscle up at the end.
60 seconds

15 kettlebell swings 35#
5 goblet squats 35#
5 push ups
10 rounds
11:18

A few stretches to cool down.

Re: The Shed 'O Pain
 

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

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 3, Workout 2 EMOM
1. Open crimp on "slopey crimper" 5 sets of 3-6-9 -10#
2. Small 2 finger (RPTC): 5 sets of 3-6-9 -20#
3. Variable Depth Edge Rail: 5 sets of 3-6-9 +15#

Worked in:
Shoulder Beer Can Raises 5 sets of 10 5# each
Deep Squat Holds
Hero Pose
Various stretches

Re: The Shed 'O Pain
 

Agile 8

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.
Five sets of:
Hexbar Deadlift x 3 reps 195#
Rest 60 seconds
One-Armed Kettlebell Floor Press x 5 reps each arm 53, 53, 62, 62, 62#
Rest 60 seconds
Inverted Row x 8 reps
Rest 60 seconds

B.
10 TGUs @ 53#
100 Kettlebell Swings @ 53#
11:10 (Did the TGUs in 3:35)

6 Moves to Unlock Tight Hips (T-Nation Youtube Video) WFS