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

A.
Three sets of:
Turkish Get-Ups x 2 reps each arm 44, 53, 62#
Rest 30 seconds
Reverse Lunges x 16 reps Alternating Legs (8 each) 2 25# DBs
Rest 30 seconds
Kettlebell Swings x 10 reps 53, 62, 70#
Rest 30 seconds
Ab Wheel Roll Outs x 10 reps
Rest 30 seconds

Complete as many rounds and reps as possible in 10 minutes of:
10 Sandbag Thrusters 50#
10 calories on Echo Bike
4 rounds + 8 reps

20 Flexbar Wrist Extensions
Deep Squat Hold
2 rounds

Re: The Shed 'O Pain
 

3 problems
10 Push ups
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): 3 sets of 3-6-9 -12.5#
3. Campus Sloper 5 sets of 3-6-9 20#

Worked in 50 additional push-ups.

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

A.
Four sets of:
Back Squat x 6 reps 95#
60 seconds rest
One-armed KB Bench Press x 6 reps each arm 45#
60 seconds rest
Ring Rows x 8 reps
60 seconds rest

B.
Kettlebell Cyclone 35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
15 calories on Echo Bike
5 rounds
10:50

Re: The Shed 'O Pain
 

Warm-Up.
Kettlebell Halos x 10 (5 each direction)
Kettlebell Windmills x 5 each side (slow & controlled)
Single-Arm Kettlebell Row x 10 each side 53#
Skydivers x 15
Scapular Pull-Ups x 10
Assault Bike x 10 calories

A.
Three sets of:
Lean-Away Pull-Ups x 5 reps
Rest 45 seconds
Double Bent-Over Kettlebell Rows x 8 reps 35# KBs
Rest 45 seconds
Nordic Curls x 8 reps
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
20 Single Kettlebell Deadlifts 88#
10 Calories on Echo Bike
5 Strict Pull-Ups
3 rounds

Banded Hip Stretch
Banded Calf Stretch

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Shaker Rocks with Jeff and Beth.

Today 5/5/19
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
Hexbar Deadlifts 175, 195, 205
Double KB Press 35# KBs
Supinated Grip Strict Pull Ups 0, 10, 20#

Echo Bike
For Time:
10 calories 0:36
20 calories 2:48
30 calories 5:55
20 calories 8:20
10 calories 9:55
Rest 1 minute between efforts.

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

Re: The Shed 'O Pain
 

Recovery Day!
Agile 8

Shoulder Health Routine
90/90 External Rotation x 10
Banded Reverse Flye x 10
Bent over Pulldowns x 10
Bear Hugs x10
3 rounds

VooDoo Floss on Elbows

Rice Bucket Routine

Cartwheels and a little slacklining.

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

A.
Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 – 8 Calories of Echo Bike
Minute 2 – 15 kettlebell Swings 53#
Minute 3 – 8 Neutral Grip Inverted Rows
Minute 4 – Alternating Reverse Lunges with Sandbag 50# x 12 reps
Minute 5 – 15 Push-Ups

Banded Hip Stretch
Deep Squat Hold
90/90 Hip Stretch

Re: The Shed 'O Pain
 

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

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 4, Workout 1 Every 45 seconds
1. Half Crimp Hang on RPTC: 3 sets of 3-6-9-12 10#
2. Small 2 finger (RPTC): 3 sets of 3-6-9-12 -20#
3. Campus Sloper 3 sets of 3-6-9-12 20#

Worked in Ring Dip ladder (2-3-5-2-3-5-2-3) and Deep squat holds.

Very pleasant in the Shed tonight. Sent some problems I haven't been able to climb in a few months.

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

Five sets of:
Single-leg Deadlift w/kettlebell x 5 reps each leg 35, 35, 35, 44, 44#
45 seconds rest
Single-arm KB Floor Press x 5 reps each arm 53, 53, 53, 62, 62#
45 seconds rest
Ab Wheel Roll Outs x 6 reps
45 seconds rest

Rogue Echo Bike
27-21-15-9 calories
4-3-2-1 laps on sloper campus board
11:57

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff and Beth. I had fun. We hit our favorite Mexican Restaurant afterwards.

Today (5/12/19)
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

2 TGUs each arm w/ 35, 44, 53, 62, 70#

Every 2 minutes
15 Kettlebell Swings 53#
5 Goblet Squats 53#
1 Strict Ring Muscle Up
10 rounds

Simple, but not easy.

Banded Hip Stretch
Deep Squat Hold