Re: The Shed 'O Pain
 

2 problems
3 TGUs 35, 45, 53, 62, 71#
5 rounds

RPTC Hangboard Workout
4 grips @ 3 sets each

Worked in 10 sets of 10 push-ups.

Re: The Shed 'O Pain
 

10 goblet squats 35, 45, 53#
5 strict pull ups
5 burpees
shoulder mobilization routine
3 rounds

6 deadlifts @ 135, 185#

A.
Three sets of:
Deadlift x 6 reps 205, 225, 245#
Rest 60 seconds
3 rope ascents 15’
Rest 60 seconds
Strict HSPUs x 10
Rest 60 seconds

B.
10 rounds
5 pull ups
10 push ups
15 air squats
11:30

C. 1 mile run

Re: The Shed 'O Pain
 

2 problems
10 push ups
10 pronators
5 rounds

RPTC Hangboard Workout
5 grips @ 3 sets each

Worked in 10 sets of 5 ring dips.

Re: The Shed 'O Pain
 

10 goblet squats 35, 45, 2-35#
5 strict pull-ups 0, 10, 20#
5 burpees
shoulder mobilization routine
3 rounds

A.
Four sets of:
Double KB Front Squat x 6 reps 2-53# KBs
Rest 60 seconds
Turkish Get-Ups x 4 reps (2 each side) 35, 53, 72, 72#
Rest 60 seconds
10 kipping pull-ups
Rest 60 seconds
B.
Three rounds for time of:
30 Wall Ball Shots
20 Burpees
10 Box Jump-Overs
17:58

5 strict muscle ups

0.5 mile run

Re: The Shed 'O Pain
 

2 problems
10 thoracic bridges
10 reverse wrist curls
5 rounds

RPTC Hangboard Workout
5 grips @ 3 sets each

Worked in some mobility work.

Re: The Shed 'O Pain
 

10 goblet squats 25, 30, 40#
5 strict pull ups
5 burpees
shoulder mobilization routine
3 rounds

A.
For max reps:
Strict Pronated-Grip Pull-Ups 11
Rest 90 seconds
Strict Mixed-Grip Pull-Ups 8
Rest 90 seconds
Strict Supinated-Grip Pull-Ups 7

B.
For time:
Air-Dyne 1 mile
20 Burpees over parallette.
40 Thrusters (40#)
10:54

Re: The Shed 'O Pain
 

Bouldered at Rock Mill with Jeff and Beth. Climbed decently for a couple of hours. My finger then got sore.

Re: The Shed 'O Pain
 

10 goblet squats 25, 30, 40#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

A few muscle ups, HSPUs, and KBSs.

Strict Nate
20 min AMRAP
2 strict muscle ups
4 strict HSPUs
8 KBS 53#
10 rounds + 1 rep

100 push ups 5:09
1 mile run
100 push ups 4:55

Hip stretches

JT's wife, Sue, is coming to visit the Shed this morning. I'm excited to share the Shed with her.

Re: The Shed 'O Pain
 

2 problems
10 thoracic bridges
10 pronators
5 rounds

RPTC Hangboard Workout
5 grips @ 3 sets each

Worked in mobility work.

Re: The Shed 'O Pain
 

10 goblet squats 25, 30, 40#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

20 minute AMRAP
5 chest to bar pull-ups
10 ring dips
15 goblet squats 25#
9 rounds + 5 reps

1 mile run