Re: The Shed 'O Pain
 

Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated Grip Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bars x 5 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

2-3-5-2-3-5-2-3 Ladder
Goblet Squat 72.5#
Ring Dips
Ab Wheel Roll Outs

10 Minute EMOM
25 Double Unders
2 Ring Muscle Ups

Some cartwheels and slack lining to cool down. Nice evening.

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Shaker Rocks with Jeff. Very nice new climbing gym. Nearly a 4 hour session.

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

2-3-5-2-3-5-2-3
Sumo Deadlift 185#
One Armed KB Floor Press 53, 62, 70#
Neutral Grip Inverted Row 0, 10, 20#

Rogue Echo Bike
2 miles for time
5:06

Hip Flexor Banded Pull 2x 10 reps
90/90 Hip rotations

Re: The Shed 'O Pain
 

Yesterday 4/15/19
Recovery Day!
Agile 8
Elbow RX circuit
VooDoo Flossing on elbows and arms
Hip mobility movements
Rice Bucket Routine

Today 4/16/19
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
Double swing
Double clean
Double snatch
See-saw press
Front squat
10 minute EMOM
1-2-1-2-1-2-1-2-1-2

2 TGUs (1 each arm) 35, 44, 53, 62, 70#
20 calories on Echo Bike
5 rounds
17:35

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

Re: The Shed 'O Pain
 

4 problems
Push ups 15, 20, 15 reps
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 2, Workout 2 EMOM
1. Half Crimp Hang on RPTC: 4 sets of 3-6-9 10#
2. Small 2 finger (RPTC): 4 sets of 3-6-9 -12.5#
3. Campus Sloper 4 sets of 3-6-9 20#

Worked in:
Deep Squat Holds
Hero Pose
Hip Stretches

Re: The Shed 'O Pain
 

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
3 rounds

2-3-5-2-3-5-2-3 Ladder
Sumo Deadlift 185, 195, 205
KB Bench Press 44, 53, 62# (One armed on last two sets)
Strict Pull Ups 10, 10, 20#

7 Minute EMOM
10 calories on Echo Bike
10, 10, 8, 8, 8, 10, 10 calories
Very tough. I saw this somewhere online. It called for 20 calories per minute. You would have to be a fire breather to complete that!

Cartwheels and slack-lining to cool off.

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

* 10 Goblet Squats, 2 Swings, 5 push ups 53#
* 9 Squats, 4 Swings, 5 push ups
* 8 Squats, 6 Swings, 5 push ups
* 7 Squats, 8 Swings, 5 push ups
* 6 Squats, 10 Swings, 5 push ups
* 5 Squats, 12 Swings, 5 push ups
* 4 Squats, 14 Swings, 5 push ups
* 3 Squats, 16 Swings, 5 push ups
* 2 Squats, 18 Swings, 5 push ups
* 1 Squat, 20 Swings, 5 push up
16:05

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
47 calories

1 strict ring muscle up
20 Flexbar Wrist Extensions
Hip Banded Stretch (found on Steve Murphey's Instagram page)

Re: The Shed 'O Pain
 

Recovery Day!
Agile 8

2 TGU's each arm 35, 44, 53, 62, 70#
20 Flexbar Wrist Extensions
Banded Hip Stretch
Deep Squat Hold
5 rounds

VooDoo Flossing on elbows and arms
Rice Bucket Routine

About 10 cartwheels in the yard
A little slacklining

Re: The Shed 'O Pain
 

Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated Grip Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bars x 5 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

Ladder 2-3-5-2-3-5-2-3
Trap-bar split-stance Romanian deadlift 125, 145, 165#
One-armed KB Floor Press 53, 62, 62#
Ab Wheel Roll Outs

Echo Bike
For Time:
10 calories 0:40
20 calories 2:51
30 calories 5:55
20 calories 8:19
10 calories 9:54
Rest 1 minute between efforts.

Re: The Shed 'O Pain
 

4 problems
Push ups 15, 20, 15 reps
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 3, Workout 1 Every 36 seconds
1. Half Crimp Hang on RPTC: 5 sets of 3-6-9 10#
2. Small 2 finger (RPTC): 5 sets of 3-6-9 -12.5#
3. Campus Sloper 5 sets of 3-6-9 20#

Worked in:
Ring Dip Ladder 2-3-5-2-3-5-2-3
Deep Squat Holds

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

4 sets of:
Goblet Squats x 6 reps 72.5#
60 seconds rest
Kettlebell Swings x 25 reps 53#
60 seconds rest
Strict Ring Muscle Ups x 2
60 seconds rest

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
47 calories