Re: The Shed 'O Pain
 

2 problems
10 push ups
2-finger hang x 10 sec -20#, -20#, -10#, -10#, 0#
10 pronators each arm
5 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 1, Workout 1 EMOM
1. Open crimp on "slopey crimper" 3 sets of 3-6-9 -15# -10# next time
2. Small 2 finger (RPTC): 3 sets of 3-6-9-12 (large 2-finger) -35# -25# next time
3. Variable Depth Edge Rail: 3 sets of 3-6-9 +0# +10# next time

Worked in Ring Dip ladder -2-3-5-2-3-5-2-3
Deep squat holds
Deep Knee Bend to Kneeling
Hero Pose

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

A.
5 sets of:
Hexbar Deadlift x 1 rep 225#
45 seconds rest
DB Bench Press x 10 reps 40# DBs
45 seconds rest
Supported Batwings x 6 reps 35# KBs
45 seconds rest

B.
Air-Dyne
8 x (60s on 60s off)
16 minutes
Load Indicator: 5.5

3 negative only chin ups
20 Flexbar Wrist Extensions
Banded Forearm Stretch
3 rounds

Re: The Shed 'O Pain
 

3 problems
Push ups 15, 20, 15
2-finger hang x 10 sec -20#, -10#, 0#
10 pronators each arm
3 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 1, Workout 1 EMOM
1. Open crimp on "slopey crimper" 3 sets of 3-6-9 -10#
2. Small 2 finger (RPTC): 3 sets of 3-6-9 -25#
3. Variable Depth Edge Rail: 3 sets of 3-6-9 +10# next time

Worked in 5 sets of 5 KB Presses 35#
Deep squat holds
Deep Knee Bend to Kneeling
Hero Pose

Finished up with 11 minute rice bucket routine.

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
-Cable Face Pulls x 10 rep 35#
3 rounds

A.
Hexbar Deadlift x 1 rep
45 seconds rest
Double KB Floor Press x 6 reps
45 seconds rest
Ab Wheel Roll Out x 10 reps
45 seconds rest
5 rounds

B.
Air-Dyne
9 x (60s on 60s off)
18 minutes
Load Indicator: 5.5

1 strict ring muscle up
10 wrist extension 25#
5 rounds

Re: The Shed 'O Pain
 

Bouldered at Rock Mill with Jeff, Norm, and Kent. Not feeling my strongest but still a good time.

Later at home...
Rice Bucket Routine
VooDoo Flossing elbows.

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#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
3 rounds

2-3-5-2-3-5-2-3 Ladder of:
Ring Dips
Reverse Lunge (each leg) 2 25# DBs
Ab Wheel Roll Out
1 TGU each side 35, 44, 53, 53, 62, 62, 70, 70#

Air-Dyne
10 x (60s on 60s off)
20 minutes
Load Indicator: 5.5

1 Hexbar Deadlift @ 225#
3 lowering only chin ups
Stability Ball Leg Curls x 10 reps
Reverse wrist curls x 10 reps 25#
5 rounds

Couch Stretch

Re: The Shed 'O Pain
 

Bouldered at Rock Mill with Jeff. Felt stronger today. I sent 3 new problems and repeated several other blue, orange and white problems.

Later at home...
Rice Bucket Routine
VooDoo Flossing elbows.

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
-Cable Face Pulls x 10 rep 35#
3 rounds

A.
Every 90 seconds, for 24 minutes (4 sets) of:
Station 1 – 20 Kettlebell Swings 44, 44, 53, 53#
Station 2 – Double Kettlebell Front Squats x 6 reps 2 35# KBs
Station 3 – Supine Ring Rows x 10 reps
Station 4 – Prone Plank Hold x 60 seconds

B.
Air-Dyne
5 x (60s on 60s off)
10 minutes
Load Indicator: 6.0

1 Hexbar Deadlift @ 260#
1 strict ring muscle up
Hip Extensions x 10 reps
Reverse wrist curls x 10 reps 25#
5 rounds

Very hot in the Shed this afternoon.

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#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
3 rounds

A.
Five sets of:
KB Single Arm Overhead Press x 6 reps each arm 35#
Rest 60 seconds
Hexbar Deadlift x 1 rep 225#

B.
Air-Dyne
6 x (60s on 60s off)
10 minutes
Load Indicator: 6.0

C.
Every 90 seconds, for 6 minutes (2 sets of each):
Station 1 – Reverse Snow Angels x 15 reps (slow & controlled) 2.5# plates
Station 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm 20#

D.
3 lowering only chin ups
Stability Ball Leg Curls x 10 reps
Pronators x 12 reps 25#
3 rounds

Re: The Shed 'O Pain
 

3 problems
Push ups 15, 20, 15
2-finger hang x 10 sec -20#, -10#, 0#
10 pronators each arm
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 -25#
3. Variable Depth Edge Rail: 4 sets of 3-6-9 +10#

Worked in a ring dip ladder. 2-3-5-2-3-5-2-3
Deep squat holds
Deep Knee Bend to Kneeling
Hero Pose