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

2-3-5-2-3-5-2-3 Ladder
Hexbar Deadlift 205#
Double Kettlebell Press 35# KBs
Supinated Grip Pull ups +10#

Echo Bike
For Time:
10 calories 0:38
20 calories 2:49
30 calories 5:53
20 calories 8:16
10 calories 9:52
Rest 1 minute between efforts.

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

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 3 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 TGUs each arm 35, 44, 53, 62, 70#
5 rounds

A little stretching. Not much time tonight. Turkish Get Ups are my go to when time is limited.

Re: The Shed 'O Pain
 

2 problems
10 push ups
10 second 2-finger hang
10 pronators each arm
5 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 3, Workout 1 EMOM
1. 3 finger hang on RPTC: 5 sets of 3-6-9 0#
2. Small 2 finger (RPTC): 5 sets of 3-6-9 -15#
3. Campus Sloper 5 sets of 3-6-9 0#

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

Re: The Shed 'O Pain
 

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 Ladder
Double Kettlebell Front Squat 35, 44, 53#
Double Kettlebell Press 35, 35, 44#
Ab Wheel Roll Outs

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

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

Re: The Shed 'O Pain
 

Agile 8

7 goblet squats/7 Bulgarian Goat Bag Swings 35, 40, 45#
10 thoracic bridges
3 rounds

A.
5 sets of:
Goblet Squat x 5 reps 50#
30 seconds rest
DB Bench Press x 5 reps 50#
30 seconds rest
DB Row x 5 reps 50#
30 seconds rest

B.
Treadmill 6.6 mph, 5% incline
60 second run
60 second rest
5 rounds

Hotel workout.

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill.

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 Ladder
Sumo Deadlift
Ring Dips
Ab Wheel Roll Outs

Echo Bike
For Time:
10 calories 0:36
20 calories 2:48
30 calories 5:54
20 calories 8:19
10 calories 9:54
Rest 1 minute between efforts.

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

Re: The Shed 'O Pain
 

Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44#
Strict Supinated Grip Pull ups x 6 reps 0, 10#
Kettlebell Arm Bars x 3 reps 35, 44#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 pronators
2 rounds

A.
2 TGUs (1 each side) 35, 44, 53, 62, 70#
5 rounds

B.
E2MOM for 20 Minutes
15 kettlebell swings 53#
5 goblet squats 53#
5 Push Ups
10 rounds

C.
10 Minute EMOM
15 Double Unders

Re: The Shed 'O Pain
 

Yesterday 3/24/19
Bouldered at Rock Mill with Jeff, Kent, Ryan, and Matt.

Today 3/25/19
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

Sumo Deadlift x 5 reps 185#
30 seconds rest
Strict Ring Muscle Ups x 2 reps
30 seconds rest
Ab Wheel Rollouts x 7 reps
30 seconds rest

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

VooDoo Floss on elbows.

Re: The Shed 'O Pain
 

2 TGUs each arm 35, 44, 53, 62, 70#
20 Kettlebell Swings 35, 44, 53, 62, 70#
5 rounds

Hip Mobility Drills

Rice Bucket Routine

Re: The Shed 'O Pain
 

3 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 1, Workout 1 EMOM
1. Half Crimp Hang on RPTC: 3 sets of 3-6-9 10#
2. Small 2 finger (RPTC): 3 sets of 3-6-9 -12.5#
3. Campus Sloper 3 sets of 3-6-9 10#

Worked in:
KB Press Ladder 2-3-5-2-3-5-2-3 35#
Hero Pose
Deep Squat Holds

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 3 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

Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 –Goblet Squat x 10 reps
Station 2 – Hanging Med-Ball Hamstring Curls x 8 reps 20#
Station 3 – Single-Arm Floor Press (Left) x 10 reps 53#
Station 4 – Single-Arm Floor Press (Right) x 10 reps 53#

Rogue Echo Bike
27-21-15-9 calories
4-3-2-1 laps on sloper campus board
12:50

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff and Beth.

Today 3/31/19
A.
Three sets of:
Sumo Deadlift x 8 reps 185#
Rest 45 seconds
Single-Arm KB Shoulder Press x 8 reps each arm 35#
Rest 45 seconds
Ab Wheel Roll Outs x 10 reps
Rest 45 seconds

Rogue Echo Bike
Sprint for 20 calories, rest two minutes, repeat 5 times.
1. 60 rpm, 1:48
2. 65 rpm, 1:23
3. 70 rpm, 1:10
4. 65 rpm, 1:23
5. 70 rpm, 1:10

Practiced a few cartwheels.

Re: The Shed 'O Pain
 

Recovery Day!
Agile 8
VooDoo Flossing on elbows and arms
Hip stretches
Foam rolling
1 mile walk with Lisa.

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
Double KB Front Squat 35, 44, 53#
Ring Dips 0, 10, 20#
Supinated Grip Pull Up 0, 10, 20#

Rogue Echo Bike
2 miles for time
5:03
71 calories

A few cartwheels in the yard.

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 1, Workout 2 EMOM
1. Half Crimp Hang on RPTC: 3 sets of 3-6-9 10#
2. Small 2 finger (RPTC): 3 sets of 3-6-9 -12.5#
3. Campus Sloper 3 sets of 3-6-9 10#

Worked in:
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
Hero Pose
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

2-3-5-2-3-5-2-3
Sumo Deadlift x 205#
Kettlebell Floor Press 53, 62, 70#
1 Campus Board Lap (8 laps altogether)

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

6 cartwheels in the yard.

Re: The Shed 'O Pain
 

4/6/19
Bouldered at Transcend Bouldering Lounge in Youngstown with Jeff and Beth. A long drive but a cool place and lots of good problems. Two mile walk when I got home.

4/7/19
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 TGU each arm with 35, 44, 53, 62, and 70#

E2MOM for 20 Minutes
15 kettlebell swings 53#
5 goblet squats 53#
1 ring muscle up
10 rounds

6 cartwheels in the yard to finish up.

Re: The Shed 'O Pain
 

Recovery Day!
Agile 8
Elbow RX circuit
VooDoo Flossing on elbows and arms
1.25 mile walk with Lisa.
Rice Bucket Routine

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

5 sets of:
Sumo Deadlifts x 3 185, 195, 205, 215, 225#
45 seconds rest
Double Kettlebell Floor Press x 8 reps 53# KBs
45 seconds rest
Ring Row x 8 reps
45 seconds rest

Echo Bike
For Time:
10 calories 0:38
20 calories 2:48
30 calories 5:54
20 calories 8:18
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 2, Workout 1 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 sets of 3-6-9 10#

Worked in:
Kettlebell Press Ladder 2-3-5-2-3-5-2-3 @35#
Deep Squat Holds
Hero Pose
Handstand Holds against wall

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

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