Re: The Shed 'O Pain
 

Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

Kettlebell Cyclone 35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
10 minute EMOM 1-2-1-2-1-2-1-2-1-2 (15 cycles)

2 TGUs with each weight 35, 44, 53, 62, 70#

1 strict ring muscle up
20 Flexbar Wrist Extensions
Lateral Band Walk 20 steps
5 rounds

2 strict bar muscle ups. No misses but very slow on the transition.

Re: The Shed 'O Pain
 

Saturday 12/22/18
Bouldered at Rock Mill with Jeff.

Today 12/24/18
Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated Grip Pull ups x 6 reps
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#
10 pronators
3 rounds

A.
Five sets of:
Double Kettlebell Front Squats x 5 reps 35# KBs
Rest 45
Sloper campus lap x 2 laps
Rest 45 seconds
KB Floor press x 5 reps 53#
Rest 45 seconds
Ab Wheel Roll Outs x 5 reps
Rest 45 seconds

B.
Three rounds for time of:
25 double unders
15 Push-Ups
20 Kettlebell Swings (20 kg)
8:01

Rice Bucket Routine

Re: The Shed 'O Pain
 

Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

Kettlebell Cyclone KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
10 minute EMOM 35# KBs for first 5 cycles and 44# KBs for last 5 cycles.

2 TGUs with each weight 35, 44, 53, 62, 70#

Rogue Echo Bike -average RPM 65
10 X (60s work + 60s rest)

First workout with new bike. It's very sturdy and quiet compared to my previous air bike. A good tool for building fitness and mental fortitude.

Merry Christmas, everyone!

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Kent. Sent a few blues I had tried on Saturday. Repeated a particularly hard purple. Very crowded.

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

5 Sets of:
Hexbar Deadlift x 5 reps 195#
30 seconds rest
TGUs x 2 (1 each arm) 53, 53, 62, 62, 62#
30 seconds rest
One-Armed Kettlebell Floor Press x 5 each arm 53, 53, 62, 62, 62#
30 seconds rest

Rogue Echo Bike -average RPM 65
10 X (60s work + 60s rest)

1 strict muscle up
Deep Squat Hold
Hip stretches
5 rounds

VooDoo Floss for elbows and forearm smashing.

Re: The Shed 'O Pain
 

Shed 'O Pain Post:
12.27.2018 Thursday-
WU: CrossOver Shoulder routine
Run 400M
2x Accros gym floor
High Knees
Butt kickers
leg swings front
leg swings side
Bear crawls

Take 20 minutes to build to today’s 1-RM Deadlift
Build no heavier than mechanical failure.

Only made it to 265lb.

WOD:
Complete as many rounds and reps as possible in 8 minutes of:
6 Deadlifts (225/155 lbs) / 165 for me
12 Box Jump-Overs (24″/20″)

6rds +10

Re: The Shed 'O Pain
 

Yesterday
Climbed at "On the Rocks." On the Rocks is a new gym in Amherst. Very nice small gym. However it was too busy with lots of kids running around. Dangerous! I'm hoping the next time I go it won't be as busy.

Today
Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

A.
Three sets of:
Double Kettlebell Front Squats x 8 reps 35# KBs
Rest 45
Ring Rows x 8 reps
Rest 45 seconds
KB press x 8 reps 35# KBs
Rest 45 seconds
Ab Wheel Roll Outs x 8 reps
Rest 45 seconds

B.
TGUs x 10 reps 62#

C.
30/20/10 double countdown
1. Start with as many kettlebell swings as possible in 30 seconds, then rest 30 seconds.
2. Then do as many push-ups as possible in 30 seconds. Rest 30 seconds.
3. Next do swings hard and fast for 20 seconds. Rest 20 seconds.
4. Follow it up with 20 seconds of push-ups. Rest 20 seconds.
5. Finish with 10 seconds of swings, 10 seconds of rest, and 10 seconds of push-ups. Rest for 30 seconds and repeat the sequence once more.
73 total swings and 90 total push-ups

VooDoo Floss on arms and elbows.

Re: The Shed 'O Pain
 

Yesterday 12/30/18
Bouldered at Rock Mill with Jeff.

Today 12/31/18
Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated Grip Pull ups x 6 reps
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#
10 pronators
3 rounds

TGUs
2 w/35#
2 w/44#
2 w/53#
2 w/62#
2 w/70#
2 w/88#

Strict Ring Muscle ups
0, 0, 0, 8#, 20#

Strict Bar Muscle Up

3 sets of 5 Kettlebell Front Squats
35s, 44, 53s

Rogue Echo Bike -average RPM 65
20 X (30s work + 30s rest)

I met all my birthday goals.

Re: The Shed 'O Pain
 

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

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 4, Workout 2 EMOM
1. Sloper on RPF: 3 sets of 3-6-9-12 0#
2. Small 2 finger (RPTC): 3 sets of 3-6-9-12 -12.5#
3. Open Crimp (Metolius small rung) 3 sets of 3-6-9-12 10#
Had to modify a bit. Left index finger knuckle is sore.

Double Kettlebell Press 2-3-5-2-3-5-2-3 35# KBs and 44# KBs on the last two sets.
Deep Squat Holds
Hero Pose
Various Stretches

Rice Bucket Routine

Re: The Shed 'O Pain
 

Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

5 sets of:
Hexbar Deadlift x 5 reps 205#
30 seconds rest
DB Bench Press x 10 reps 40#
30 seconds rest
Ab Wheel Roll Outs x 8 reps
30 seconds rest
Cuban Rotations x 8 reps 16#
30 seconds rest

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
Tried to keep the RPMs at 70
46 calories

1 strict ring muscle
20 Flexbar Wrist Extensions
Deep Squat Hold
5 rounds

Re: The Shed 'O Pain
 

Yesterday
Climbed on a rope with Kent, Matt, and Connie at Vertical Adventures. 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#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 Pronators each arm
3 rounds

2-3-5-2-3-5-2-3 (25 total)
Double Kettlebell Front Squat 35s, 44s, 53s
Strict Supinated Pull-up w/10#
One Arm Floor Press 53, 62, 70#
Ab Wheel Roll Outs

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
Tried to keep the RPMs at 70
46 calories

2 strict ring muscle ups
20 Flexbar Wrist Extensions
Deep Squat Hold
3 rounds