Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff. Fun. We even sent a black problem.

Today
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 50# (used my new sandbag)
6 strict pull ups 0, 10, 20#
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
Four sets of:
Hexbar Deadlift x 6 reps
Rest 45 seconds
Single-Arm Kettlebell Strict Press x 6 reps each arm 35#
Rest 45 seconds
Sandbag Alternating Reverse Lunges x 5 reps each leg 50#
Rest 45 seconds

B.
Five rounds for time of:
12 Push Presses (w/50# Sandbag)
12 Kettlebell Swings (24 kg)
7:25

1 strict ring muscle up
20 Flexbar Wrist Extensions
Banded Forearm Stretch
5 rounds

Re: The Shed 'O Pain
 

3 problems
Push ups 15, 20, 15 reps
10 second 2-finger hang -20, -10#, 0#
10 pronators
3 rounds

Hangboard Ladder Training (-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) +5#
3. Full Crimp w/thumb support: 3 sets of 3-6-9-12-35#

Worked in:
Ring dips 2-3-5-10#2-3-5-20#2-3 (25 total)
Deep squat holds
Deep Knee Bend to Kneeling

Re: The Shed 'O Pain
 

7 Goblet Squat/7 Bulgarian Goat Bag Swings 0, 25, 30#
Strict Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bar x 3 each arm 35, 44
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

2-3-5-2-3-5-2-3 Ladder
Deadlift 88# KB
One-arm Kettlebell Floor Press 2-3-5/53#, 2-3-5/62#, 2-3/70#
Ab Wheel Roll Outs

Air-Dyne
5 x (60s on 60s off)
12 minutes
Load Indicator: 5.5

20 Flexbar Wrist Extensions
Banded Forearm Stretch
20 Bird dogs
Side Plank x 30 seconds each side
3 rounds

Back is acting up again. Hopefully it will be alright in a few days. I took it easy today.

Re: The Shed 'O Pain
 

3 problems
15 push ups
10 second 2 finger hold -20, -20, -10, -10, 0#
10 pronators each arm
5 rounds

Maxipull hangboard routine
Sloper Campus Rung
5 minutes of 30 seconds on + 30 seconds rest
5 minutes rest
5 minutes of 30 seconds on + 30 seconds rest
5 minutes rest
5 minutes of 30 seconds on + 30 seconds rest
Worked in 2-3-5-2-3-5-2-3 ladder of ring dips during rests
Also did some banded forearm stretches.

Re: The Shed 'O Pain
 

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bar x 3 each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

10 Swings 53#
1+1 Get Up 53#
10 Push Ups
X5

10 Swings 53#
1 Tactical Pull Up 35#
10 Push Ups
X5

Took my time and kept an eye on my back. Felt pretty good.

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff. Nothing too hard. Fun.

Today
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bar x 3 each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
Every 90 seconds, for 18 minutes (4 sets):
Station 1 – One-legged Romanian Deadlift X 12 reps -2 25# DBs
Station 2 – Ab-Wheel Roll-Outs x 10 reps
Station 3 – Inverted Ring Rows x 8 reps

B.
Five rounds for time of:
18 Kettlebell Swings 53#
12 Alternating Reverse Lunges -50# sandbag
0.25 mile Air-Dyne
16:07

1 strict ring muscle up
20 Flexbar Wrist Extensions
Deep squat hold
5 rounds

Re: The Shed 'O Pain
 

3 problems
15 push ups
10 second 2-finger hang -20, -20, -10, -10, 0#
10 pronators each arm
5 rounds

10 Campus Board Laps on the 90 seconds. 4 on the Metolius rungs and 6 on sloper rungs.
Worked in dip ladder. 2-3-5-2-3-5-2-3

Re: The Shed 'O Pain
 

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bar x 3 each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

5 swings (R) 53#
5 push ups
@top of next minute
5 swings (L) 53#
5 push ups
X 30 minutes

Re: The Shed 'O Pain
 

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pull ups x 6 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

TGUs X 2 reps 35, 44, 53, 62, 70#
30-60 seconds
Campus on Sloper Rungs X 2 laps
30-60 seconds
Ring Dips X 5 reps
30-60 seconds
5 rounds

Kettlebell Cyclone 35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
10 minute EMOM

1 strict muscle up
20 Flexbar Wrist Extensions
Reclining Hero Pose
5 rounds

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff. Fun.

Today
7 Goblet Squat/7 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Neutral Grip Pull ups x 7 reps 0, 10, 20#
Kettlebell Arm Bar x 3 each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
Banded Cat Cow
Bench Piriformis
Couch with Lateral Bend
Side Plank x 15 seconds
3 rounds

1. Hip Thrusts x 12 reps 50# Sandbag
2. Ab Wheel x 10
3. One-armed Floor Press x 10 R 53#
4. One-armed Floor Press x 10 L 53#
5. Alt Reverse Lunges x 10 reps 2-25# DBs
6. Strict Ring Muscle Ups x 2
30 minute EMOM (5 sets each)

Air-Dyne
(30 seconds on + 30 seconds rest X 20) @ Load Indicator 5.5 (last 2 on 7.0)

3 kipping pull ups (starting to get ready for Murph on Memorial Day)
20 Flexbar Wrist Extensions
5 rounds

Banded Forearm Stretch