Re: The Shed 'O Pain
 

Aug. 5, 2015

Mobility.......
WU:
Run 400M then 3 Rounds
10 Pull-ups
15 MT. Climbers
10 Air-squats

Back Squats: Find 1RM Max
5@95, 3@135, 1@165, 2@174, 1@185, 1@195

WOD: For time
30 Power Cleans @ 95 for me.
30 Burpee over Bar
30 Cal. Dyno-Bike Ride

9:14

Back Squats felt terrible... almost like I haven't squated for weeks.
Oh-well... one of those days I guess. I was hoping to get near my PR. Not today..... I'll be loading up the trailer Sunday and driving my son off to College. What happened to the Summer???:run:
:run:

Re: The Shed 'O Pain
 

Saturday 8/6/2016
Climb:
Top roped with Rick, Robert and Nahomi at Hinkley. Less than stellar conditions (damp and humid), so it wasn't a great workout. Snoopy left, Snoopy right, the crack, Burnout, Norm's Hate Route, Patagonia, Rick's Route.

Sunday 8/7/2016
Climb:
Top roped with Jill at Kendall Cliffs. We did every easy route in the gym and a couple of mods. Again, not a great workout. I am getting some mileage in, but this is more to help Jill with recovery.

Run:
3.1 mi. at a slow pace. Probably the best I've felt in a long time. Hopefully, I can keep this going.

Welcome home Tim! Sounds like a great trip. Looking forward to climbing with you and Norm again soon.

Re: The Shed 'O Pain
 

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

A.
Every 2 minutes, for 24 minutes (4 sets of each):
Station 1 – Bulgarian Goat Bag Swings x 12 reps 45, 53, 62, 71#
Station 2 – Single-Leg Box Step-Up x 6 reps each w/20# vest
Station 3 – Inverted Rows x 10 reps
B.
Against a 3-minute running clock, climb as high as possible through the following ladder:
1 Thruster w 40# DB
1 Burpee
2 Thrusters
2 Burpees
3 Thrusters
3 Burpees
4 Thrusters
4 Burpees
5 Thrusters
5 Burpees…
…continuing to climb the ladder until 3 minutes is up.
Rest 3 minutes between sets, and complete a total of three sets.
1. 5 + 9 reps
2. 6
3. 6
Suckfest!

Worked out with my daughter Mary. She also is heading back to college this weekend. I have enjoyed working out with her this summer. I will miss her.

Thanks Jeff! Great trip but it's good to be home. This weekend we are packing up Mary's stuff and taking her back to OU. Next weekend I should be able to climb. I'm looking forward to climbing with you again.

Re: The Shed 'O Pain
 

10 Kettlebell Swings 35, 45, 53#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

5 Deadlifts @ 135#

A.
Four sets of:
Deadlift x 5 reps 185, 195, 205, 225#
Rest 60 seconds
Single-Arm Dumbbell or KB Press x 6 reps each arm 20, 25, 35, 35#
Rest 60 seconds
Dumbbell Alternating Reverse Lunges x 10 reps each leg 2-25# DBs
Rest 60 seconds
B.
Three rounds for time of:
0.5 mile Air-Dyne
20 Russian Kettlebell Swings 53#
10 Strict Handstand Push-Ups
11:55

Mobility Work

Hot and humid this morning.

Re: The Shed 'O Pain
 

Aug. 10, 2016

WU: RUN 400M 2 Rounds
5 Pull-ups
10 Push-ups
10 PVC Pass-thrus

1. Strength
4x8 unbroken Cleans, climbing - rest as needed
1@65 3@85

2. Strength Conditioning
5RFT:
5 Front Squats - you choose the weight / @85
5 Weighted Pull ups - you choose the weight / Strict PU
5 Weighted Ring Dips - you choose the weight / Strict deep Dips


3. Conditioning
2 RFT:
20 Thrusters, 95/65 @ 65
20 Pull ups / Did Ring PU
20 Wall Balls 20lb/14lb
20 Calorie Row

14:55 Took it real easy.... make sure the back is OK
Worked on Muscle Up progression
4x8 Deep Dips
4 set max reps of Ring Chest pull-ups. 2 sets of 5, 2 sets of 4 = 18 total

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Norm. Good session. I had a good time figuring out the "World Cup" problem with Norm. Jeff-I hope you get a chance to get on it soon. I don't think I could have figured it out by myself. Norm figured out some key beta. Forearms are sore today.

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

5 back squats @ 95#

A.
Every minute, on the minute, for 16 minutes (4 sets of each):
Minute 1 – Back Squat x 5- reps 135#
Minute 2 – Supine Hamstring Curls on exercise ball x 8 reps
Minute 3 – Prone Plank from Elbows x 45 seconds w/ 25# plate on back
Minute 4 – Hip extensions x 10 reps 0, 10, 15, 20#
B.
Complete as many rounds and reps as possible in 7 minutes of:
14 Alternating Single-Arm Dumbbell Snatches 40#
14 strict knees to elbows
3 rounds even

6 strict ring muscle ups (last 2 strung together) + 1 strict bar muscle up
Mobility Work

Re: The Shed 'O Pain
 

Friday 8/12/2016
Swim:
200m breast stroke,
10x 50m (all out)
200m breast stroke

Saturday 8/13/2016
Climb:
Bouldered at The Rock Mill with Norm, Robert and Nahomi.
I sent everything I got on, except for one orange that Norm and I worked for a bit, including one blue (second go), two blues (flash), one Orange (flash), and a reappoint on the world cup problem. After that, Norm and I did every purple and every pink route. I didn't finish several of the purples but sent all of the pinks.

Sunday 8/14/2016
Climb:
Back to The Rock Mill for an easy workout. I did all of the greens, yellows and pinks and a few of the purples.

Yoga:
Took the restorative yoga class with Jill, Nahomi and Robert after climbing. Not much of a yoga class, more of a nap, but it helped open some of the joints after a hard weekend of climbing.

Re: The Shed 'O Pain
 

2 problems
TGUs 5-4-3-2-1/35-45-53-62-71#
5-10 second hang on middle two fingers
10 pronators
5 rounds

hangboard strength training protocol: [URL="http://www.stevemaischtraining.com/f...-strength.html"]http://www.stevemaischtraining.com/f...-strength.html[/URL] WFS

Testing day-Determine working weight
Half Crimp (#5 moonboard) 25#
2-finger 5#
W. Pinch 0#

Worked in 15 sets of 10 push ups.

Re: The Shed 'O Pain
 

10 Kettlebell Swings 35, 45, 53#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

Four sets of:
Deadlift x 6 reps 185, 205, 225, 235#
Rest 60 seconds
Strict HSPUs x 6 reps
Rest 60 seconds
Double-Unders x 25
Rest 60 seconds

Air-Dyne-Aerobic Repeats
(30 sec work + 30 sec rest) x 20 @ 5.0 mph

Mobility Work
5 strict ring muscle ups + 1 strict bar muscle up

Re: The Shed 'O Pain
 

E2MOM
1 problem
10 HR Push-ups
10 Ab Roll Outs
5-10 sec 2 finger hang+10 pronators
Alternated the 3 exercises-5 sets each
15 rounds

Workout A:
After doing a climbing workout.
Using the crimp grip,2 finger, and W. Pinch perform 4 sets of 10 second hangs separated by a 2 minute rest. Progression is done by increasing the number of sets each workout to 5 sets then 6. Once 6 sets has been reached you will have done this workout 3 times with this weight. It is time to re-test.
Half Crimp +25# 10, 10, 10, 10 sec.
2 Finger Pocket +5# 10, 10, 10, 10 sec.
W. Pinch 0# 10, 10, 10, 10 sec.

Worked in 5 sets of 10 hip extensions and 5 sets of 5 candlesticks.