Re: The Shed 'O Pain
 

15 problems
1 new problem
Worked in a dip ladder 1-2-3-4-5-5-4-3-2-1
Somewhat uninspired session.

Re: The Shed 'O Pain
 

Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods*
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat*

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

10 sets:
10 kettlebell swings 53#
2 Ab Wheel Roll Outs
5 Inverted Rows w/Rings
10 Push ups
26:05

Rogue Echo Bike
10 calories :40
20 calories 2:51
30 calories 5:55
20 calories 8:19
10 calories 9:56
1 minute rest between efforts

5 minute cool down:
1. Deep Squat Hold
2. Couch Stretch
3. Deep Squat Hold
4. Couch Stretch
5. Deep Squat Hold

Re: The Shed 'O Pain
 

2 problems
2 Turkish Get Ups each arm 35, 44, 53, 62, 70#
10 second 2-finger hang
10 pronators
5 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 1, Workout 1 Every 60 seconds
1. Open Crimp Hang on Small Campus Rung (sloper side): 3 sets of 3-6-9 10, 20, 20#
2. Full Crimp 3 sets of 3-6-9 -35#
3. Small 2 finger (RPTC): 3 sets of 3-6-9 -20, -10, -10#

Worked in 27 sets of 5 push-ups.

Re: The Shed 'O Pain
 

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Kettlebell Windmill x 5 each side 20, 35, 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

Single-leg Deadlift x 5 reps each leg 35# KB
30-60 seconds rest
Half Kneeling One-Arm Kettlebell Press x 5 reps each arm 35#
30-60 seconds rest
Strict Pull Ups x 5 reps
30-60 seconds rest
5 rounds

Rogue Echo Bike
Reverse Tabata Protocol
10/20 seconds x 8
34 calories
Not as bad as normal Tabata but almost. You can crank up the intensity.

Movement Circuit
1. L/R Shoulder Forward Roll
2. inverted foot/hand crawl up and back
3. Leg Swing Jump L/R leg
4. Pull up Bar Pull Over
5. Balance Walk on Parallettes
3 rounds

Re: The Shed 'O Pain
 

Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods*
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat*

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

5 sets of:
Goblet Squat x 5 reps 60#
60 seconds rest
Dips x 5 reps
60 seconds rest
KB Bent Over Row x 5 reps
60 seconds rest

20 Banded Russian Kettlebell Swings 44# w/purple band
15 push ups
2 15’ Rope Ascents
5 rounds
17:36

5 minute cool down:
1. Deep Squat Hold
2. Couch Stretch
3. Deep Squat Hold
4. Couch Stretch
5. Deep Squat Hold

Re: The Shed 'O Pain
 

4/1/20
2 problems
10 push ups
10 second 2-finger hang
10 pronators
5 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 1, Workout 2 Every 60 seconds
1. Open Crimp Hang on Small Campus Rung (sloper side): 3 sets of 3-6-9 10, 20, 20#
2. Full Crimp 3 sets of 3-6-9 -35#
3. Small 2 finger (RPTC): 3 sets of 3-6-9 -20, -10, 0#

Re: The Shed 'O Pain
 

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Kettlebell Windmill x 5 each side 20, 35, 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

Quick and the Dead
10 banded kettlebell Swings 0-1 53# w/purple band
10 banded kettlebell Swings 1-2
Rest 2-3
1 strict ring muscle up 3-4
1 strict ring muscle up 4-5
Rest 5-6
5 times through

Worked in 5 sets of 20 Flexbar wrist extensions

Rogue Echo Bike
2 miles for time
4:58
72 calories

Couch Stretch

Re: The Shed 'O Pain
 

2 problems
push ups 5-10-15-20-25
10 second 2-finger hang
10 pronators
5 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 2, Workout 1 Every 60 seconds
1. Open Hang on Large Campus Rung: 4 sets of 3-6-9 20, 35, 35,35#
2. Full Crimp 4 sets of 3-6-9 -35#
3. Small 2 finger (RPTC): 4 sets of 3-6-9 -20, -20, -10, 0#

Worked in some deep squat holds, 20 second handstand holds, and hero pose.

Re: The Shed 'O Pain
 

Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods*
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat*

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

5 sets of:
Back Squat x 5 reps 95#
60 seconds rest
One-armed Floor Press x 5 reps each arm 53, 53, 62, 62, 62#
60 seconds rest
Strict Pull ups x 5 reps 20, 15, 10, 5, 0#
60 seconds rest

Rogue Echo Bike
10 min. of 20 sec. hard + 40 sec. rest
73 Calories

1 strict ring muscle up
5 ab wheel roll outs
20 Flexbar Wrist Extensions
5 rounds

Re: The Shed 'O Pain
 

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Kettlebell Windmill x 5 each side 20, 35, 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

5 sets of:
Modified Sumo-Deadlift x 5 reps 155, 165, 175, 185, 195#
60 seconds rest
Banded pvc bar press x 5 reps each arm 70#
60 seconds rest
Neutral Grip Inverted Ring Rows x 5 reps
60 seconds rest

5 rounds for time:
20 kettlebell swings 53#
5 ring dips
2 15’ rope ascents
13:24