Re: The Shed 'O Pain
 

2 problems
3 TGUs 35, 45, 53, 62, 71#
5 second 2-finger hang
5 rounds

2 additional problems

Fingerboarding for Maximum Strength

Crimp, middle two and pinch are the grips trained.

Workout A:
After doing a climbing workout.
Using the crimp grip, perform 4 sets of 10 second hangs separated by a 2 minute rest. Progression is done by increasing the number of sets each workout to 5 sets then 6. Once 6 sets has been reached you will have done this workout 3 times with this weight. It is time to re-test. If you're only testing one grip on the re-test day test immediately after a warm-up and before any sort of serious climbing training. If you're doing a three grip re-test then devote an entire day to it. In addition to keeping up to date with progress in strength, the re-test day also functions as a heavy training day.

Today
6 sets of 10 seconds for each grip.
Crimp 50# 10, 7, 8, 6, 8, 10
2-finger 5# 9, 9, 9, 10, 10, 10
Pinch Block 35# L/R 9/10, 10/9, 7/7, 10/10, 10/10, 6/10

Worked in mobility work on hips.

Retest on Thursday.

Re: The Shed 'O Pain
 

Saturday 3-12-2016
Bouldered at The Rock Mill with Tim and Beth. Did a lot of good problems even sent a couple harder ones.

Pull-up and ring-dip pyramid plus 5 goblet squats (25lb) each set.
1-2-3-4-5-4-3-2-1

Monday 3-14-2016
Treadmill run.
.25mi. @3.5mph,
3.0mi. @6.0mph,
.25mi. @3.5mph

5 rounds of:
10 deadlifts (135lb),
10 push-ups

Re: The Shed 'O Pain
 

10 goblet squats 25, 30, 40#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

A.
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – 2 Weighted Pull-Ups (40#) + 4 Strict Supinated + 6 Pronated-Grip Pull-Ups

Station 2 – KB Floor PressesX 8 reps 35, 53, 53, 53

B.
For time:
Air-Dyne 1 mile
20 Strict Handstand Push-Ups
30 Ring Dips
40 Push-Ups
13:35

Banded Couch Stretch

Re: The Shed 'O Pain
 

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

Time to retest.
Hangboard strength training protocol.
Step 1
Determine weight for workouts. Followed the protocol as described at [url]http://www.stevemaischtraining.com/f...-strength.html[/url] WFS
Crimp 45# (Actually lost 5 lbs)
2-finger 10# (Gained 5 lbs)
Pinch Block 35#-same

Re: The Shed 'O Pain
 

Monday 3-14-2016
Treadmill Run:
.25mi @3.5mph,
3.0mi @6.1mph,
.25mi @3.5mph

5 rounds of:
5 pull-ups,
10 push-ups,
15 sit-ups,
20 squats

Tuesday 3-15-2016
Bouldered at CRG with Beth

Pull-up and ring-dip pyramid
1-2-3-4-3-2-1

Thursday 3-17-2016
Bouldered at CRG with Beth for almost 3 hours.

Friday 3-18-2016
Treadmill Run:
.25mi @3.5mph,
3.0mi @6.1mph,
.25mi @3.5mph

Re: The Shed 'O Pain
 

10 goblet squats 25, 30, 40#
5 strict pull-ups 0, 10, 20#
5 burpees
shoulder mobilization routine
3 rounds

A.
Every minute on the minute for 15 minutes (5 sets):
Station 1 – Deadlift x 6 reps 185#
Station 2 – Alternating Reverse Lunges x 10 -Goblet Hold 20, 25, 30, 35, 40#
Station 3 – Single-Arm DB Press x 6 each arm 25, 30, 35, 35, 35

B.
Complete as many rounds and reps as possible in 15 minutes of:
Air-Dyne 0.5 mile
15 Strict Pull-Ups
15 Kettlebell Swings 53#
4 rounds + 0.12 mile Air-Dyne

Couch Stretch and 5 strict ring muscle ups.

I also taught my class Physical Education today (PE teacher was absent). We did a variety of relay races which I participated in. Afterwards we played basketball. My students kept telling me "We didn't know you could move so fast." It's good to be relatively fit.

Re: The Shed 'O Pain
 

Saturday
Bouldered at Rock Mills with Jeff and Beth. Saw some friends I haven't seen in years. Fun. Later I did some mobility work in the Shed. Hip flexors are chronically tight.

Today
10 kettlebell wall-ball shots
5 strict pull ups
5 burpees
shoulder mobilization routine
3 rounds

A.
Five sets of:
Kettlebell Swings x 20 reps 53#
Rest 60 seconds
Goblet Squat x 10 reps 53#
Rest 60 seconds
Turkish Get-Up x 2 reps each arm 35, 45, , 53, 62, 71#
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 8 minutes of:
30 Double-Unders
20 Box Jumps
10 Kettlebell Push Press (Double 35 pounders)
3 rounds

Banded Samson Stretch

5 kipping bar muscle ups + 4 strict bar muscle ups

Re: The Shed 'O Pain
 

3 problems
10 push-ups
5-10 second 2-finger hang
10 reverse wrist curls
5 rounds

Fingerboarding for Maximum Strength

Crimp, middle two and pinch are the grips trained.

Workout A:
Today
4 sets of 10 seconds for each grip.
Crimp 45# 10, 10, 10, 10
2-finger 10# 6, 7, 8, 10
Pinch Block 35# L/R 10/10, 8/9, 10/8, 10/10

Worked in banded Samson stretch, 25 HSPUs, and 25 ring dips.

Re: The Shed 'O Pain
 

Saturday 3-19-2016
Bouldered at The Rock Mill with Tim and Beth. Both of you guys inspire me to push myself harder than I can do on my own. Thank you.

Monday 3-21-2016
Treadmill Run:
.25mi @3.5mph,
4.0mi @6.1mph,
.25mi @3.5mph

5 rounds of:
5 pull-ups,
10 push-ups,
15 sit-ups,
20 squats

Re: The Shed 'O Pain
 

Tuesday 3-22-2016
Treadmill run:
.25mi. @3.5mph,
.25mi. @7.0mph,
.25mi. @3.5mph,
.25mi. @7.2mph,
.25mi. @3.5mph,
.25mi. @7.4mph,
.25mi. @3.5mph,
.25mi. @7.6mph,
.25mi. @3.5mph,
.25mi. @7.8mph,
.25mi. @3.5mph,
.25mi. @8.0mph,
.25mi. @3.5mph

Bouldered at CRG with Beth about 2 hours. Didn't work on anything hard but did a lot of easy and moderates as smoothly and as controlled as possible. One guy came up to us and said, "You both climb so pretty." I'll take that as a compliment.

Pull-up and ring-dip pyramid
1-2-3-4-3-2-1

Re: The Shed 'O Pain
 

@Jeff-"You climb gracefully" would have sounded so much better. And yes you do climb gracefully.

I got a deep tissue massage yesterday. I'm not sure what I think about it. Some areas were very tender. I feel fine today though.

3 problems
15 push-ups
5-10 second 2-finger hang
10 reverse wrist curls
5 rounds

Fingerboarding for Maximum Strength
Crimp, middle two and pinch are the grips trained.
Workout A:
Today
5 sets of 10 seconds for each grip.
Crimp 45# 10, 10, 10, 10, 10
2-finger 10# 5, 4, 8, 8, 8
Pinch Block 35# L/R 10/10, 10/10, 10/10, 10/10, 10/10

Worked in banded Samson stretch.

Re: The Shed 'O Pain
 

10 goblet squats 25, 30, 2-35# KBs
5 strict pull-ups 0, 10, 20#
5 burpees
shoulder mobilization routine
3 rounds

A.
Every 2 minutes , for 30 minutes (5 sets of each):
Station 1 – Double KB Front Squat x 6 reps 53# KBs
Station 2 – 2 Campus Laps
Station 3 - Reverse Snow Angels x 10 reps

B.
Complete as many rounds and reps as possible in 9 minutes of:
15 Kettlebell Swings 53#
12 Alternating Reverse Lunges with DB in Goblet Hold 40#
9 Burpees
4 rounds + 10 reps

C.
10 min EMOM
Minute 1 - 25 Dubs
Minute 2 - 2 strict ring muscle ups

Good to get some work in.

Re: The Shed 'O Pain
 

15 Bulgarian goat bag swings 35, 45, 53#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

A.
Every minute, on the minute, for 15 minutes:
Minute 1 – Supine Ring Row x 8 reps
Minute 2 – Push-Ups x 20 reps
Minute 3 – ab roll outs x 12 reps
B.
For time:
Air-Dyne 1 mile
50 Push Presses 2 - 35# KBs
Run 0.5 mile
15:15

2 kipping bar muscle ups

Re: The Shed 'O Pain
 

Bouldered at Rock Mills with Jeff and Norm. Fun. My buddies are climbing well. I hope we have many years to continue climbing together.

Re: The Shed 'O Pain
 

Just got back from the New. Mostly top roping with Lisa belaying. She did a great job.
Monday-Endless
George of the Gorge-Lead and TR
Positron-Clean TR ascent on 2nd go. Lock off move felt hard.
Linear Encounters-Butt hard 11a crack climb. I had to pull through the bottom section. "Lisa, pull real hard!"
Dead Painters Society-Got to the very top on first attempt clean and then fell. I spent a long time figuring out the top but finally did. Clean TR ascent on second attempt. Very doable 12a if you know the top sequence.

Tuesday-Junkyard
Four Sheets to the Wind-2 TR ascents
Rapscallion's Blues-2 TR ascents
New Yosemite-1 TR ascent
All these climbs felt hard but had no falls.

Face climbing felt pretty good. Conditions were excellent. The cracks felt a little rusty.
Fun 2 days climbing with Lisa. She was a good sport and seemed to enjoy the environment. Now I just need to teach her to lead belay. ;)

Re: The Shed 'O Pain
 

10 goblet squats 25, 30, 40#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

A.
Every 2 minutes, for 16 minutes (8 sets):
Deadlift
*Set 1 – 8 reps 155#
*Set 2 – 8 reps 170#
*Set 3 – 6 reps 185#
*Set 4 – 6 reps 200#
*Set 5 – 4 reps 215#
*Set 6 – 4 reps 230#
*Set 7 – 2 reps 245#
*Set 8 – 2 reps 260#

B.
Every 5 minutes, for 20 minutes (4 sets):
20 Wall Ball Shots
20 Box Jump-Overs
1. 2:40
2. 2:27
3. 2:17
4. 2:03

10 strict ring muscle ups
couch stretch
squat holds

Re: The Shed 'O Pain
 

2 problems
3 TGUs 35, 45, 53, 62, 71#
5-10 second 2-finger hang
10 reverse wrist curls
5 rounds

Fingerboarding for Maximum Strength
Crimp, middle two and pinch are the grips trained.
Workout A:
Today
6 sets of 10 seconds for each grip.
Crimp 45# 10, 10, 10, 10, 10, 10
2-finger 10# 6, 7, 8, 9, 10, 10
Pinch Block 35# L/R 10/10, 10/8, 9/10, 7/7, 6/6, 5/5

Worked in...
5 sets of 15 push-ups
5 sets of 5 ring dips
couch stretch
deep squat hold

Re: The Shed 'O Pain
 

Wednesday 3-30-2016
Treadmill run.
.25mi. @3.5mph,
.75mi. @6.1mph,
.25mi. @3.5mph,
.75mi. @6.1mph,
.25mi. @3.5mph,
.75mi. @6.1mph,
.25mi. @3.5mph,

Thursday 3-31-2016
Bouldered at CRG with Beth. A few new problems in the cave to try tonight.

Pull-up and ring-dip pyramid:
1-2-3-4-5-4-3-2-1

Re: The Shed 'O Pain
 

10 goblet squats 25, 30, 40#
5 strict pull-ups 0, 10, 20#
5 burpees
shoulder mobilization routine
3 rounds

A.
Every 90 seconds, for 18 minutes (4 sets):
Station 1 – Barbell Hip Thrusts x 8 reps 95, 105, 115, 125#
Station 2 – KB Floor Press x 10 reps 35s, 53s, 53s, 53s
Station 2 – Supine Ring Rows x 10 reps

B.
Three rounds for time of:
Air-Dyne 0.5 mile
24 Russian Kettlebell Swings 62#
12 Box Jumps
11:34

C.
5 minute EMOM
25 Dubs
1 bar muscle up

+2 more rounds

Re: The Shed 'O Pain
 

Yesterday
Bouldered with a good crew at Rock Mills. Good time.

Today
10 goblet squats 25, 30, 40#
5 strict pull-ups 0, 10, 20#
5 burpees
shoulder mobilization routine
3 rounds

A.
Every minute, on the minute, for 15 minutes: (I had to change to every 90 seconds after two rounds.)
Minute 1 – Back Squat x 5 reps 135, 145, 155, 165, 175#
Minute 2 – Strict Supinated-Grip Pull-Ups x 6 reps
Minute 3 – Reverse Snow Angels x 12 2.5# plates

B.
Every minute, on the minute, for 21 minutes:
Minute 1 – Russian Kettlebell Swings x 15 reps 53#
Minute 2 – Push Press x 8 reps -2 35# KBs
Minute 3 – Double-Unders x 30 reps

Couch Stretch
5 strict ring muscle ups
3 strict bar muscle ups
[URL="https://www.youtube.com/watch?v=RngGJdrlFmY"]https://www.youtube.com/watch?v=RngGJdrlFmY[/URL]
WFS

Re: The Shed 'O Pain
 

2 problems
10 push ups
5-10 second 2-finger hang
10 reverse wrist curls
5 rounds

Fingerboarding for Maximum Strength (13 seconds on the 3:00)
Second Retest
Determine weight for workouts. Followed the protocol as described at [url]http://www.stevemaischtraining.com/f...-strength.html[/url] WFS
Crimp 55# +5# overall improvement
2-finger 10# +# overall improvement (one second short from a 10# improvement)
Pinch Block 35# No improvement

I worked in 5 sets of 5 HSPUs, 5 sets of 10 burpees, and 2 sets of the couch stretch.

After 3 tests and 6 workouts I only had a little improvement. I am happy with my 2-finger pocket strength improvement. I will cycle into a repeater protocol focusing more on power endurance. After 6 workouts I will retest my maximum strength using the same protocol. I'm curious to see if my forearms respond better to a power endurance protocol.

Re: The Shed 'O Pain
 

Happy Birthday to my good friend Jeff Fortuna. I hope you had a great day!

15 Bulgarian goat bag swings 35, 45, 53#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

Deadlift-5 reps at 135 and 185#
DB Bench Press 5 reps at 30#

A.
Three sets of:
Deadlift x 6 205#
Rest 45 seconds
Dumbbell Bench Press x 10 40# DBs
Rest 45 seconds
Alternating Reverse Lunges with DBs x 20 steps 25# DBs
Rest 45 seconds
Bottom’s Up Kettlebell Carry x 30 yards each arm 15, 20, 20#
Rest 45 seconds
B.
For time:
Air-Dyne 1 mile
60 Kettlebell Swings 53#
30 Goblet Squats 53#
Run 400 Meters
11:06

Re: The Shed 'O Pain
 

2 problems
3 TGUs 35, 45, 53, 62, 71#
5-10 second 2-finger hang
10 pronators
5 rounds

2X2s
Do 2 problems back to back at about onsight level with about a 3 minute rest in between each round. Do 2 rounds so a total of 4 boulder problems.

Strength Endurance

Fingerboard: *Repeaters
1 set each of 5 reps at 10 seconds per rep. *For the weight use about 30-40% of the 13 second 1-rep max. *If this feels to easy or too hard adjust accordingly. *


Crimp on a edge: (total hang time of 50 seconds) Started with 20# but quickly went to 0#. (0# next time)


Pinch: *(total hang time of 50 seconds) -60# (-50# next time)


Middle 2: *(total hang time of 50 seconds) -60# (-50# next time)

Re: The Shed 'O Pain
 

10 goblet squats 25, 30, 40#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Supine Ring Rows x 8 reps
Minute 2 – DB Press x 8 reps 25, 30, 35, 35 (the 35s ended up being push presses)
Minute 3 – Push-Ups x 15 reps
B.
Every minute, on the minute, for 21 minutes:
Minute 1 – 15 Kettlebell Swings 53#
Minute 2 – 8 Burpee Box Jump-Overs
Minute 3 – 10 Ab Roll Outs

5 strict ring muscle ups
couch stretch

Re: The Shed 'O Pain
 

Climbed at Rock Mills yesterday with Jeff, Robert, and a few others. Unfortunately I have strained or partially torn my left ring finger A2 pulley. I need to take it easy for awhile and avoid crimping.

Today
I taped up my finger and got through my workout unfettered.

10 goblet squats 25, 30, 40#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

5 deadlifts @ 135 and 2 @ 185.

A.
Every 2 minutes, for 20 minutes (10 sets, 5 of each):
Odd Sets – Deadlift x 6 reps 185, 195, 205, 215, 225#
Even Sets – Ring Muscle Up + 6 Ring Dips on top
B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-Ups
10 Burpees
15 Russian Kettlebell Swings 53#
4 rounds + 7 reps

couch stretch

Re: The Shed 'O Pain
 

10 goblet squats 25, 30, 53#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

A.
Three sets of:
KB Push Press x 10 reps 35s
Rest 60 seconds
Ring Muscle up x 5 reps
Rest 60 seconds
Prone Plank Hold x 60 seconds
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 20 minutes of:
5 Strict Handstand Push-Ups
12 Bulgarian goat bag swings 53#
20 Double Unders
10 Rounds

C.
Rice Bucket Workout

Re: The Shed 'O Pain
 

2 problems
3 TGUs 35, 45, 53, 62, 71#
10 pronators
5 rounds

Strength Endurance
Fingerboard: *Repeaters
1 set each of 5 reps at 10 seconds per rep. *For the weight use about 30-40% of the 13 second 1-rep max. *If this feels to easy or too hard adjust accordingly. *

Large Edge (maintained an open grip) 0# (Medium Edge next time)
Pinch: -53# (-45# next time)
Middle -53# (-45# next time)

I taped up my finger and carefully proceeded. I was able to climb some of my moderate problems with no pain. I focused on maintaining an open hand. No crimping! I am encouraged that I was to climb decently with little to no pain.

Re: The Shed 'O Pain
 

10 goblet squats 25, 35, 53#
5 strict pull-ups 0, 10, 20#
5 burpees
shoulder mobilization routine
3 rounds

A.
10 min EMOM
1. Back Squat x 5 reps 115, 135, 155, 165, 175# (last couple sets felt heavy)
2. Push-ups x 10 reps

B.
Complete as many rounds and reps as possible in 18 minutes of:
10 Ring Dips
15 Kettlebell Swings 53#
20 Box Step-Ups with 10# Dumbbells
6 rounds + 25 reps

0.5 mile run.

Re: The Shed 'O Pain
 

10 goblet squats 35, 45, 53#
5 strict pull-ups 0, 10, 20#
5 burpees
shoulder mobilization routine
3 rounds

5 Deadlifts @ 135 & 2 @ 185#

A.
Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Deadlift x 6 reps 185, 205, 225, 245#
Station 2 – Supine Ring Row x 8 reps
Station 3 – KB Push Press x 8 reps 2-35#

B.
Three rounds for time of:
Run 400 Meters
25 Kettlebell Swings
25 Push-Ups
11:25

10 ring muscle ups

Re: The Shed 'O Pain
 

Climbed yesterday at Hinckley with a good crew. Lisa belayed for me. 17 laps. Climbed 8 different routes. Fun. Taped my finger and didn't use a crimp grip.

Today...
10 goblet squats 25, 30, 40#
5 strict pull-ups 0, 10, 20#
5 burpees
shoulder mobilization routine
3 rounds

A.
Every minute, on the minute, for 20 minutes (5 sets of each):
Minute 1 – Banded Good Mornings x 12 reps (Green band)
Minute 2 – Tempo Goblet Squats x 6 reps 35, 45, 53, 62, 71#
Minute 3 – Kettlebell Swings x 12 reps 35, 45, 53, 62, 71#
Minute 4 – Prone Plank Hold x 45 seconds
B.
For time:
AirDyne 0.5 miles 1:29
When the clock reaches 4 minutes…
For time:
30 Dumbbell Man-Makers w/25# dumbbells
13:39-That was a suckfest!

5 ring muscle ups

Re: The Shed 'O Pain
 

2 problems
3 TGUs 35, 45, 53, 62, 71#
10 pronators
5 rounds

Pyramid Hangboard Workout (RPTC)
2 sets each of:
Sloper 20# (22.5# next time)
2-finger -45# (-42.5# next time)
Pinch -45# (-42.5# next time)

Worked in 5 sets of 5 HSPUs

Re: The Shed 'O Pain
 

10 goblet squats 35, 45, 53#
5 strict pull-ups 0, 10, 20#
5 burpees
shoulder mobilization routine
3 rounds

A.
Five sets of:
Double KB Front Squat x 6 reps 35s, 35s, 53s, 53s, 53# KBs
Rest 60 seconds
Double-Kettlebell Overhead Carry x 100 Meters 35# KBs
Rest 60 seconds

B.
Every minute, on the minute, for 30 minutes:
Minute 1 – 20 Double-Unders
Minute 2 – 10 Burpees
Minute 3 – 15 Kettlebell Swings 53#
Patience is a must.

5 ring muscle up
0, 0, 8, 8, 20#
[URL="https://www.youtube.com/watch?v=NlmH8FtgnI8"]https://www.youtube.com/watch?v=NlmH8FtgnI8[/URL]
WFS

Re: The Shed 'O Pain
 

10 goblet squats 25, 30, 40#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

5 rounds of:
0.5 mile Air-Dyne
2 sets of 5 pull ups, 10 push ups, 15 air squats
19:20

Couch Stretch

Re: The Shed 'O Pain
 

Saturday
Bouldered at Rock Mills with Jeff. Stayed off crimpy problems. Pulley is still healing.

Today
10 goblet squats 35, 45, 53#
5 strict pull-ups 0, 10, 20#
5 burpees
shoulder mobilization routine
3 rounds

3 deadlifts @ 135 & 185#

A.
Four sets of:
Deadlift x 3 205, 225, 245, 265#
Rest 60 seconds
Push-Ups x 15 reps
Rest 60 seconds
Kettlebell Swings x 15 reps 53, 53, 62, 71#
Rest 60 seconds
Double KB Push Press x 10 reps 35# KBs
Rest 60 seconds
B.
Four rounds for time of:
run 200 m
Wall Ball Shots x 15 reps
8:43

6 strict ring muscle ups
1 strict bar muscle up

Re: The Shed 'O Pain
 

2 problems
15 push ups
10 pronators
5 rounds

RPTC Hangboard Workout
6 grips @ 2 sets each

Worked in 5 sets of 5 HSPUs.

Finger felt pretty good tonight.

Re: The Shed 'O Pain
 

Today
10 goblet squats 35, 45, 53#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

Back Squat x 5 reps 155#
Rest 60 seconds
Kipping Pull-ups x 5 reps
Rest 60 seconds

Five sets of:
Kettlebell Swings x 20 reps 35, 45, 53, 62, 71#
Rest 60 seconds
Turkish Get-Up x 2 reps each arm 35, 45, 53, 62, 71#
Rest 60 seconds
Push-ups x 15 reps
Rest 60 seconds
Ab Roll-Outs x 10 reps
Rest 60 seconds

0.5 mile run

Re: The Shed 'O Pain
 

2 problems
10 pronators
5 rounds

RPTC Hangboard Workout
6 grips @ 2 sets each

Worked in 5 sets of 20 push ups and air squats.

Re: The Shed 'O Pain
 

Bouldered at Rock Mill with Jeff. Fun.

Later in the Shed-Rice Bucket Routine.

Re: The Shed 'O Pain
 

10 goblet squats 35, 45, 53#
5 strict pull-ups 0, 10, 20#
5 burpees
shoulder mobilization routine
3 rounds

A.
Three rounds of:
Back Squat x 8 reps 135, 145, 155#
Rest 60 seconds
Dumbbell Bench Press x 8 reps 40#
Rest 60 seconds
V-Ups x 20 reps (these need work)
Rest 60 seconds
B.
Every minute, on the minute, for 15 minutes:
Minute 1: 12 Kettlebell Swings + 6 Goblet Squats 53#
Minute 2: 30 seconds of Air-Dyne 0.15, 0.15, 0.16, 0.17, 0.17
(start the Air-Dyne at 15 seconds into the minute…finishing at 45 seconds)
Minute 3: 6 Strict Neutral Grip Pull-Ups

5 strict ring muscle ups + 2 kipping bar muscle ups

0.85 mile run

Re: The Shed 'O Pain
 

Sunday 5/1/2016

Front Squats:
10x 45lbs.
10x 45lbs.
8x 65lbs.
8x 65lbs.
6x 75lbs.
6x 75lbs.
4x 85lbs.
4x 85lbs.
2x 95lbs.
2x 95lbs.

Ring dip pyramid:
1, 2, 3, 4, 5, 4, 3, 2, 1