Re: The Shed 'O Pain
 

Recovery Day!
Agile 8

Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 pronators
3 rounds

VooDoo Floss on Elbows

Rice Bucket Routine

Re: The Shed 'O Pain
 

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44#
Strict Supinated Grip Pull ups x 6 reps 0, 10#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 pronators
2 rounds

A.
Three sets of:
Hexbar Deadlift x 8 reps 185#
Rest 60 seconds
Neutal grip Inverted Rows x 8 reps
Rest 60 seconds
Push-Ups x Max Reps without slowing down. 28, 21, 21 reps
Rest 60 seconds

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

A few stretches and cartwheels.

Re: The Shed 'O Pain
 

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

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 4, Workout 2 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.

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.
Alternating Reverse Lunges x 10 reps 50# sandbag
45 seconds rest
Sloper Campus Lap x 2 laps
45 seconds rest
Dumbbell Bench Press x 8 reps 40# DBs
45 seconds rest
5 rounds

B.
Rogue Echo Bike
2 miles for time
4:59 72 calories
Finally broke 5 minutes. Very painful (in a good way).

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

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff and Beth.

Today 5/19/19
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
Double KB Front Squat 35, 35, 44# KBs
Strict Pull Ups 0, 10, 20#
Ring Dips

Rogue Echo Bike
10 X (60s work + 60s rest) @ 65 rpm
148 calories

Banded Hip Stretch
Deep Squat Hold
Groin Stretch

Re: The Shed 'O Pain
 

Yesterday
Recovery Day!
Agile 8

Rice Bucket Routine

VooDoo Floss on Elbows

Rock Prodigy Forge Pinch Ladder
EMOM 3 sets -35#
3-6-9 seconds

Today 5/21/19
Agile 8

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:
Trapbar Deadlift x 5 reps
30-45 seconds rest
Inverted Neutral Grip Row x 8 reps
30-45 seconds rest
One-armed KB Floor Press x 5 reps 53, 53, 62, 62, 62#
30-45 seconds rest

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

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

Re: The Shed 'O Pain
 

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

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 1, Workout 1 EMOM
1. Half Crimp Hang on RPTC: 3 sets of 3-6-9 15#
2. Small 2 finger (RPTC): 3 sets of 3-6-9 -20#
3. Rock Prodigy Forge Sloper Hold 3 sets of 3-6-9 -20, -15, -10#

One-Armed KB Press ladder 35# (2-3-5-2-3-5-2-3) and Deep squat holds.

Re: The Shed 'O Pain
 

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 63#
Strict Supinated 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

Ladder 2-3-5-2-3-5-2-3
Double KB Front Squat 35#, 35#, 44#
Strict Chin Up 0. 10, 20#
Ring Dips

Rogue Echo Bike
27-21-15-9 calories
4-3-2-1 laps on sloper campus board
11:36

6 cartwheels (3 each side)

Re: The Shed 'O Pain
 

Yesterday
Bouldered with Jeff and Beth at Rock Mill. Didn't send much but came close to some hard problems. Fun as usual.

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

Ladder 2-3-5-2-3-5-2-3
Posted Single-Leg Deadlift 35# KBs
Inverted Neutral Grip Row 10#, 20#, 20#
One-Armed KB Floor Press 53, 62, 70#

Rogue Echo Bike
10 X (60s work + 60s rest) @ 66 rpm
154 calories

Yoga Flow w/Mary
Child's Pose
Downward Dog
Warrior 1&2

Fun working out with Mary.

Re: The Shed 'O Pain
 

Recovery Day!
Agile 8

2 TGU's each arm 35, 44, 53, 62, 70#
5 Banded Archer Pulls (I'm taking up archery again after 25 years)
5 rounds

Rock Prodigy Forge Pinch Ladder
EMOM 3 sets -30#
3-6-9 seconds

Rice Bucket Routine

VooDoo Floss on Elbows