Re: The Shed 'O Pain
 

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

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 1, Workout 1 EMOM
1. Open crimp on "slopey crimper": 3 sets of 3-6-9 -5#
2. Small 2 finger (RPTC): 3 sets of 3-6-9 -15#
3. Variable Depth Edge Rail: 3 sets of 3-6-9 +20#

Worked in:
Ring Dips 1-2-3-4-5-1-2-3-4-1-2-3-1-2-1 (35 total)
Deep Squat Holds
Hip rotations

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#
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
3 rounds

2-3-5-2-3-5-2-3
Hexbar Deadlift 165, 175, 185#
Ab Wheel
Inverted Row

Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps for time of:
Kettlebell Swings 53#
Goblet Squats 53#
Push-Ups

A few stretches.

Re: The Shed 'O Pain
 

Spent the weekend climbing at the New River Gorge with Ken. It didn't rain but it was super hot and humid. Not great conditions. Nevertheless we did a lot of routes and had a good time.

Today
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#

A.
Three sets of:
Goblet Squat x 8 reps 44, 53, 62#
Rest 45 seconds
Single-Arm Kettlebell Row x 8 reps each arm 53#
Rest 45 seconds
Single-Arm Kettlebell Floor Press x 8 reps each arm 44, 53, 53#
Rest 45 seconds
Kettlebell Swings x 15 reps 44, 53, 62#
Rest 45 seconds

B.
1 TGU each arm 35, 44, 53, 62, 70#
25 Double Unders
5 rounds

20 Flexbar Extensions
Hip stretches and exercises
3 rounds

Re: The Shed 'O Pain
 

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

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 1, Workout 1 EMOM
1. Open crimp on "slopey crimper": 3 sets of 3-6-9 -5#
2. Small 2 finger (RPTC): 3 sets of 3-6-9 -15#
3. Variable Depth Edge Rail: 3 sets of 3-6-9 +20#

Worked in:
Double KB Press 35# 2-3-5-2-3-5-2-3
Deep Squat Holds
Hip rotations

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#
3 rounds

A.
5 sets of:
Deadlift x 5 reps 185#
45 seconds
Campus laps x 2
45 seconds
Ring dips x 5 reps
45 seconds

B.
Three rounds for time:
0.5 mile Air-Dyne
21 Kettlebell Swings 53#
50 Double unders
11:33

1 strict ring muscle up
20 Flexbar Wrist Extensions
3 rounds

Re: The Shed 'O Pain
 

Yesterday
bouldered at Rock Mill with friends. Fun.

Today
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#

A.
Three sets of:
Turkish Get-Ups x 2 reps each arm 44, 53, 62#
Rest 30 seconds
Goblet Squats x 8 reps 44, 53, 62#
Rest 30 seconds
Kettlebell Swings x 20 reps 44, 53, 62#
Rest 30 seconds
Ab Wheel Roll Outs x 10 reps
Rest 30 seconds

Complete as many rounds and reps as possible in 7 minutes of:
14 Sandbag Thrusters 50#
100 Meter Run
3 rounds + 4 reps

30 second hang
30 second squat hold
30 second Handstand Hold (against wall)
20 Flexbar Wrist Extensions
10 Cuban Rotations 10# bar
3 rounds

Re: The Shed 'O Pain
 

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

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 2, Workout 1 EMOM
1. Open crimp on "slopey crimper": 4 sets of 3-6-9 -5#
2. Small 2 finger (RPTC): 4 sets of 3-6-9 -15#
3. Variable Depth Edge Rail: 4 sets of 3-6-9 +20#

Worked in:
Double KB Press 35# 2-3-5-2-3-5-2-3 (44# last 2-3)
Deep Squat Holds
External Rotation work on shoulder

Re: The Shed 'O Pain
 

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#

30 minute AMRAP
4 minutes on Air-Dyne 30 seconds work (5.5) + 30 seconds rest
3 Turkish Gets each arm 44#
12 Kettlebell Deadlifts 88#
4 rounds

5 strict ring muscle up + a few stretches.

Very pleasant in the Shed tonight. Just me and a little classic rock.:)

Re: The Shed 'O Pain
 

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

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 2, Workout 2 EMOM
1. Open crimp on "slopey crimper": 4 sets of 3-6-9 -5#
2. Small 2 finger (RPTC): 4 sets of 3-6-9 -15#
3. Variable Depth Edge Rail: 4 sets of 3-6-9 +20#

Worked in:
Deep Squat Holds
External Rotation work on shoulder
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#
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
3 rounds

A.
3, 1, 2 Kettlebell Complex 35# KBs (44# last round-felt heavy)
10 minute EMOM
3 double kettlebell cleans
1 double kettlebell press
2 double kettlebell front squats

B.
15 minute Air-Dyne Workout
(30 seconds work + 30 seconds rest) X 15 minutes (Load indicator 6.0)