Re: The Shed 'O Pain
 

2 problems
10 Push ups
1 deadlift @ 225#
10 second 2-finger hang
10 pronators
5 rounds

Hangboard Ladder Training (New Hangboard-Rock Prodigy Forge)
Week 3, Workout 1 (On the 36 seconds)
1. Open crimp on "slopey crimper" 5 sets of 3-6-9 0#
2. 2 finger: 5 sets of 3-6-9 (large 2-finger) 0#
3. Full Crimp w/thumb support: 5 sets -20#

Re: The Shed 'O Pain
 

10 Goblet Squats 35, 44, 53#
6 strict grip pull ups 0, 15, 30#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-5 dislocates
-10 face pulls 35#
-10 banded external rotations
3 rounds

A.
Four sets of:
TGUs x 2 each arm 35, 4,4, 53, 61, 61#
45 seconds rest
One Arm Floor Press x 5 reps each arm 35, 4,4, 53, 61, 61#
45 seconds rest
KB Rows x 10 reps each arm 53#
45 seconds rest

B.
2-1-3 kettlebell armor building complex 35# KBs
2 double cleans
1 double press
3 front squats
10 minute EMOM

1 strict ring muscle up
5 Somersaults (forward rolls)
1 strict ring muscle up

5 Right shoulder rolls
1 strict ring muscle up

5 Left shoulder rolls
1 strict ring muscle up
3 Cartwheels facing one direction
1 strict ring muscle up

3 Cartwheels facing the other
(I'm becoming smoother with these)

Re: The Shed 'O Pain
 

2 problems
10, 12, 14, 16, 18 Push ups
1 deadlift @ 225#
5-10 second 2-finger hang
10 pronators
5 rounds

Hangboard Ladder Training (New Hangboard-Rock Prodigy Forge)
Week 3, Workout 2 (On the 36 seconds)
1. Open crimp on "slopey crimper" 5 sets of 3-6-9 0#
2. 2 finger: 5 sets of 3-6-9 (large 2-finger) 0#
3. Full Crimp w/thumb support: 5 sets -20#

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff and Brad.

10 Goblet Squats 35, 44, 53#
6 strict neutral grip pull ups 0, 10, 20#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-5 dislocates
-10 face pulls 35#
-10 banded external rotations
3 rounds

A.
Four sets of:
Deadlift x 2 reps @ 225#
45 seconds rest
Alternating Reverse Lunges x 10 reps 20, 50, 50, 60#
45 seconds rest
Inverted row w/barbell x 10 reps
45 seconds rest

B.
The Double Kettlebell Complex. 35# KBs
This is a brutal little workout here. *A complex is a series of exercises that are put together without rest.
In this complex, here’s what I did:
* 5 reps of double kettlebell swings
* 5 reps of double kettlebell snatches
* 5 reps of double kettlebell cleans and presses
4 rounds on the three minutes

1 strict ring muscle up
20 wrist extensions with Flexbar
5 Somersaults (forward rolls)
1 strict ring muscle up
20 wrist extensions with Flexbar

5 Right shoulder rolls
1 strict ring muscle up

20 wrist extensions with Flexbar
5 Left shoulder rolls
1 strict ring muscle up
20 wrist extensions with Flexbar
3 Cartwheels facing one direction
1 strict ring muscle up

20 wrist extensions with Flexbar
3 Cartwheels facing the other
(I'm becoming smoother with these)

Re: The Shed 'O Pain
 

2 problems
10 Push ups
5-10 second 2-finger hang
10 pronators
5 rounds

Hangboard Ladder Training (New Hangboard-Rock Prodigy Forge)
Week 4, Workout 1 EMOM
1. Open crimp on "slopey crimper" 3 sets of 3-6-9-12 0#
2. 2 finger: 3 sets of 3-6-9-12 (large 2-finger) 0#
3. Full Crimp w/thumb support: 3 sets of 3-6-9-12 -20#

Worked in 5 sets of 10 push-ups, deep knee bend to kneeling, and deep squat holds.

Re: The Shed 'O Pain
 

10 Goblet Squats 35, 44, 53#
6 strict neutral grip pull ups 0, 10, 20#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-5 dislocates
-10 face pulls 35#
-10 banded external rotations
3 rounds

A.
Five sets of:
Deadlift x 1 rep 225#
45 seconds rest
Band-Assisted Nordic Hamstring Curl x 5
45 seconds rest
One-armed Floor Press x 5 reps each arm 44, 53, 53, 62, 62#
45 seconds rest

B.
For time: 35# KBs
Kettlebell Cyclone
Double swing
Double clean
Double snatch
See-saw press
Front squat
One round every 45 seconds
15 rounds

5 Somersaults (forward rolls)
1 strict ring muscle up

5 Right shoulder rolls
1 strict ring muscle up

5 Left shoulder rolls
1 strict ring muscle up
3 Cartwheels facing one direction
1 strict ring muscle up

3 Cartwheels facing the other
1 strict ring muscle up

Re: The Shed 'O Pain
 

2 problems
10 Push ups
5-10 second 2-finger hang
10 pronators
5 rounds

Hangboard Ladder Training (New Hangboard-Rock Prodigy Forge)
Week 4, Workout 2 EMOM
1. Open crimp on "slopey crimper" 3 sets of 3-6-9-12 0#
2. 2 finger: 3 sets of 3-6-9-12 (large 2-finger) 0#
3. Full Crimp w/thumb support: 3 sets of 3-6-9-12 -20#

Worked in deep knee bend to kneeling and deep squat holds.

Re: The Shed 'O Pain
 

10 Goblet Squats 35, 44, 53#
strict grip pull ups 6, 8, 10 reps
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 dislocates
-10 face pulls 35#
3 rounds

A.
Five sets of:
Deadlift x 1 reps 225#
45 seconds rest
TGUs x 2 reps each arm 35, 44, 53, 62, 71#
45 seconds rest
One-armed KB Press x 3 reps each arm 35, 44, 44, 44, 44#
45 seconds rest

B.
15 kettlebell swings 44#
5 goblet squats
5 push ups
10 rounds
14:22

No extra credit tonight.

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff and Brad.

Today:
Warm Up:
10 Goblet Squats 35, 44, 53#
6 strict neutral grip pull ups (0, 10, 20#)
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 dislocates
-10 face pulls 35#
3 rounds

2-3-5-2-3-5-2-3-Ladders-Adds up to 25 reps for each exercise
KB Press
Strict Pull Up w/10#
Alternating Reverse Lunges (each leg) w/25# DBs

Air-Dyne 0.5 mile
Push Ups x 25 reps (2-3-5-2-3-5-2-3)
Double Unders x 25 reps
4 rounds
17:25

Extra Credit
5 Somersaults (forward rolls)
1 strict ring muscle up
20 wrist extension w/Flexbar

5 Right shoulder rolls
1 strict ring muscle up

20 wrist extension w/Flexbar
5 Left shoulder rolls
1 strict ring muscle up
20 wrist extension w/Flexbar
3 Cartwheels facing one direction
1 strict ring muscle up

20 wrist extension w/Flexbar
3 Cartwheels facing the other
1 strict ring muscle up
20 wrist extension w/Flexbar

Re: The Shed 'O Pain
 

2 problems
ring dips 2-3-5-2-3-5-2-3 (25 total)
10 seconds 2-finger hang
10 pronators
5 rounds

10 additional problems
Sent all established problems.
Worked on a new problem.