Re: The Shed 'O Pain
 

Warm Up
10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 10, 20#
10 Thoracic Bridges
20 Banded Hip Thrusts
Shoulder Mobilization Routine
3 rounds

5 rounds
Deadlift x 3 reps 185, 205, 225, 245, 265
60 seconds
2 strict ring muscle ups
60 seconds
6 windshield wipers
60 seconds

15 KBS 53#
5 Goblet Squats 53#
5 Push-ups
10 rounds
14:50

Mobility Work

Re: The Shed 'O Pain
 

Keep up the good Work Gents!! Jeff thanks for Sharing the Yoga URL:

01/11/2017 Wednesday
YOGA tonight, my third session, New movements and working on the breathing. Still figuring it out and trying to keep up. I think I'll need to give Yoga a 10-12 session "try".

Re: The Shed 'O Pain
 

Thanks Patrick. You too.

1 problem
10 second hang on open crimp
1 problem
10 push-ups
10 second hang on 2-finger
10 pronators
5 rounds

Maximum Weight "7-53" Protocol (from "Training for Climbing" 3rd Edition)
7 second hang + 53 second rest x 3
3 minutes rest between sets
Half Crimp x 2 sets (#5 Moon)
45# 7, 7, 7 sec
45# 7, 7, 7 sec
50# next time
2-finger (large on RPTC)
15# 7, 7, 7 sec
15# 7, 7, 7 sec
20# next time
W Pinch (RPTC)
15# 7, 7, 7 sec
15# 7, 7, 7 sec
20# next time

After each set of 3 hangs I did a lap on the campus board (Metolius rungs). 5 out 6 laps successful.

Worked in a little mobility work between sets.

Re: The Shed 'O Pain
 

Monday 01-09-2017
Run:
0.25mi @3.5mph,
1.00mi @6.1mph,
0.25mi @3.5mph,
1.00mi @6.1mph,
0.25mi @3.5mph,
1.00mi @6.1mph,
0.25mi @3.0mph (cool down)

Tuesday 01-10-2017
Run:
0.25mi @3.5mph,
0.50mi @7.1mph,
0.25mi @3.5mph,
0.50mi @7.1mph,
0.25mi @3.5mph,
0.50mi @7.1mph,
0.25mi @3.5mph,
0.50mi @7.1mph,
0.25mi @3.0mph (cool down)

Wednesday 10-11-2017
Climb:
Bouldered at The Rock Mill for 1.5hrs.
Flashed a blue, flashed a white and worked an orange.

Thursday 01-12-2017
Run:
0.25mi @3.5mph,
1.50mi @6.1mph,
0.25mi @3.0mph,
1.50mi @6.1mph,
0.25mi @3.0mph (cool down)

Re: The Shed 'O Pain
 

Friday 01-13-2017
Run:
0.25mi @3.5mph,
0.50mi @7.1mph,
0.25mi @3.5mph,
0.50mi @7.1mph,
0.25mi @3.5mph,
0.50mi @7.1mph,
0.25mi @3.5mph,
0.50mi @7.1mph,
0.25mi @3.0mph (cool down)

Deadlift:
3x 185lb, 205lb, 225lb, 245lb

I'm still not doing very much, but a am VERY happy I'm doing it. I hope I can keep this up. :pepper:

Re: The Shed 'O Pain
 

Warm Up
10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 10, 20#
10 Thoracic Bridges
20 Banded Hip Thrusts
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 Cuban rotations 21#
3 rounds

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Deadlift x 8 reps 185, 205, 225#
Station 2 – KB Alt. Press x 8 reps 2-35# KBs
Station 3 – Strict Pull-Ups x 8 reps

B.
Complete as many rounds and reps as possible in 12 minutes of:
25 Double Unders
20 KB Snatches 35#
6 rounds

Mobility Work + 5 strict ring muscle ups

Re: The Shed 'O Pain
 

Saturday 01-14-2017
Bouldered at Rock Mill with Tim. I repeated the blue and the white id on Wednesday but only sent one new purple.

Sunday 01-15-2017
TGUs:
10x 20lb. (10 on each side)

Back Squats:
10x 65lb.
10x 85lb.
10x105lb.
10x125lb.

Deadlifts & Push-ups:
5 sets of 10x 135b deadlift & 10 push-ups

1km row

Re: The Shed 'O Pain
 

Climbed at Rock Mill with Jeff on Saturday. Fun as usual.

1 problem
10 second hang on open crimp
1 problem
2 TGUs each arm 35, 45, 53, 62, 71#
10 second hang on 2-finger
10 pronators
5 rounds

Maximum Weight "7-53" Protocol (from "Training for Climbing" 3rd Edition)
7 second hang + 53 second rest x 3
3 minutes rest between sets
Half Crimp x 2 sets (#5 Moon)
50# 7, 7, 7 sec
50# 7, 7, 7 sec
53# next time
2-finger (large on RPTC)
20# 7, 6, 5 sec
20# 7, 6, 5 sec
20# next time
W Pinch (RPTC)
20# 7, 7, 7 sec
20# 7, 7, 7 sec
25# next time

After each set of 3 hangs I did a lap on the campus board (Metolius rungs). 4 out 5 laps successful. I forgot to do the last one.

Worked in a little mobility work between sets.

Re: The Shed 'O Pain
 

10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 10, 20#
10 Thoracic Bridges
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 Cuban rotations 21#
3 rounds

A.
Every 2 minutes, for 9 minutes (3 sets of each):
Station 1 – Deadlift x 1 rep 225# - I did 5 altogether
Station 2 – Ab-Wheel x 15 reps
Station 3 – Banded Hip Thrusts x 20 reps

B.
Kettlebell Swings x 5 reps 88#
1 muscle up + 5 ring dips
5 rounds
5:51

Re: The Shed 'O Pain
 

Tuesday 01-17-2017

Treadmill Run:
0.25mi @3.5mph,
3.00mi @6.2mph,
0.25mi @3.0mph (cool down)

NOTE: Unless otherwise specified, all treadmill runs are at 1.0% incline.

15 KBS 35lb
5 Goblet Squats 35lb
5 Push-ups
5 rounds

Re: The Shed 'O Pain
 

1 problem
10 second hang on open crimp
1 problem
2 TGUs each arm 35, 45, 53, 62, 71#
10 second hang on 2-finger
10 pronators
1 deadlift @ 225#
5 rounds

Maximum Weight "7-53" Protocol (from "Training for Climbing" 3rd Edition)
7 second hang + 53 second rest x 3
3 minutes rest between sets
Half Crimp x 2 sets (#5 Moon)
53# 7, 7, 7 sec
53# 7, 7, 7 sec
53# next time
2-finger (large on RPTC)
20# 6, 4, 4 sec
20# 6, 5, 5 sec
20# next time
W Pinch (RPTC)
25# 7, 7, 7 sec
25# 6, 5, 5 sec
25# next time

After each set of 3 hangs I did a lap on the campus board (Metolius rungs). 6 out 6 laps successful.

Worked in a little mobility work between sets 5 additional sets of 10 push ups.

Re: The Shed 'O Pain
 

10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 10, 20#
10 Thoracic Bridges
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 Cuban rotations 26#
3 rounds

A.
5 sets
Deadlift x 1 rep 225#
60 seconds
KB Floor Press x 10 reps 35s, 53s, 53s, 53s, 53s
60 seconds
Hip Extension x 10 reps
60 seconds

B.
Complete as many rounds and reps as possible in 3 minutes of:
12 Russian Kettlebell Swings 53#
9 Air Squats
6 Push-Ups
Rest 60 seconds between sets, and repeat for a total of three sets.
3, 3, 3 rounds

Re: The Shed 'O Pain
 

Thursday 01-19-2017
Treadmill Run:
0.25mi @3.5mph,
0.50mi @7.1mph,
0.25mi @3.5mph,
0.50mi @7.1mph,
0.25mi @3.5mph,
0.50mi @7.1mph,
0.25mi @3.5mph,
0.50mi @7.1mph,
0.25mi @3.0mph (cool down)

Deadlift:
3x 185lb, 205lb, 225lb, 245lb, 255lb

3 rounds of shoulder press and goblet squats:
10x 45lb press
10x 35lb GS
10x 55lb press
10x 35lb GS
10x 65lb press
10x 35lb GS

Re: The Shed 'O Pain
 

Bouldered at Rock Mill with Jeff. Did some fun new problems.

Later at home. Shed.

10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 10, 20#
10 Thoracic Bridges
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 band face pulls
3 rounds

1 deadlift 225#
10 pronators
10 reverse wrist curls
5 rounds

Re: The Shed 'O Pain
 

10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 10, 20#
10 Thoracic Bridges
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 band face pulls
3 rounds

A.
Five sets of:
Deadlift x 1 rep 225#
Rest 60 seconds
Supine Ring Rows x 8 reps
Rest 60 seconds
Dumbbell Bench Press x 8 reps 40# Das
Rest 60 seconds
B.
Three rounds for time of:
10 Bar-Facing Burpees Over the Barbell
10 Thrusters 2-35# KBs
10 Strict Pull-Ups
12:55

5 strict ring muscle ups + mobility work

Re: The Shed 'O Pain
 

Friday 01-20-2017
Treadmill run:
0.25mi @3.5mph,
3.00mi @6.1mph,
0.25mi @3.0mph

Saturday 01-21-2017
Bouldered at Rock Mill with Tim. I sent two new blues, a new orange and two new purples.

Sunday 01-22-2017
TGUs:
10x 20lb. (10 on each side)

Back Squats:
10x 45lb.
10x 65lb.
10x 95lb.
10x115lb.
10x135lb.

Deadlifts & Push-ups:
6 sets of 10x 135b deadlift & 10 push-ups

Row:
1500m, 7:38

Re: The Shed 'O Pain
 

1 problem
10 second hang on open crimp
1 problem
10 push ups
10 second hang on 2-finger
10 pronators
1 deadlift @ 225#
5 rounds

Maximum Weight "7-53" Protocol (from "Training for Climbing" 3rd Edition)
7 second hang + 53 second rest x 3
3 minutes rest between sets
Half Crimp x 2 sets (#5 Moon)
53# 7, 7, 7 sec
53# 7, 7, 7 sec
55# next time
2-finger (large on RPTC)
20# 7, 4, 7 sec
20# 7, 7, 7 sec
20# next time
W Pinch (RPTC)
25# 7, 7, 7 sec
25# 7, 7, 7 sec
25# next time

After each set of 3 hangs I did a lap on the campus board (Metolius rungs). 6 out 6 laps successful.

Worked in 5 additional sets of 10 push ups.

Re: The Shed 'O Pain
 

10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 15, 30#
10 Thoracic Bridges
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 band face pulls
3 rounds

A.
Deadlift x 1 rep 240#
60 seconds
5 Strict HSPUs
60 seconds
Supine Ring Rows x 10 reps
60 seconds
5 rounds

B.
Three rounds for time of:
Air-Dyne 0.5 miles
24 Russian Kettlebell Swings 53#
12 Box Jumps (20″)
10:41

Re: The Shed 'O Pain
 

1 problem
10 second hang on open crimp
1 problem
10 push ups
10 second hang on 2-finger
10 pronators
1 deadlift @ 225#
5 rounds

Maximum Weight "7-53" Protocol (from "Training for Climbing" 3rd Edition)
7 second hang + 53 second rest x 3
3 minutes rest between sets
Half Crimp x 2 sets (#5 Moon)
55# 7, 7, 7 sec
55# 7, 7, 7 sec
55# next time
2-finger (small on RPTC)
-10# 7, 4, 7 sec
-10# 7, 7, 7 sec
-5# next time
W Pinch (RPTC)
25# 7, 6, 5 sec
25# 7, 7, 6 sec
25# next time

After each set of 3 hangs I did a lap on the campus board (I did two after the first set)(Metolius rungs). 7 out 7 laps successful.

Re: The Shed 'O Pain
 

Bouldered at Rock Mill with Jeff. Lots of hard problems and lots of falling. Fun nonetheless.

Later at the Shed.

2 TGUs 35, 45, 53, 62, 71#
1 Deadlift @ 225#
10 pronators
10 reverse wrist curls
5 rounds

Re: The Shed 'O Pain
 

10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 15, 30# (3, 1, 1)
10 Thoracic Bridges
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 band face pulls
3 rounds

Deadlift x 1 rep 225#
60 seconds
KB Press x 5 reps each arm 35, 35, 45, 35, 35#
60 seconds
Ab Roll Out x 15 reps
60 seconds
5 rounds

B.
Three rounds for time of:
Double Unders x 50 reps 45/5, 50, 40/10
Kettlebell Swings x 20 reps 62#
Push ups x 20 reps
8:40

5 ring muscle ups + mobility work

Re: The Shed 'O Pain
 

10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 15, 30# (3, 1, 1)
10 Thoracic Bridges
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 band face pulls
15 banded hip thrusts
3 rounds

5 rounds
Deadlift x 1 rep @ 225#
60 seconds
1 ring muscle up + 5 ring dips
60 seconds
1 TGU each arm 45, 53, 62, 71, 88# (88# is heavy!)
60 seconds

For time:
25 Burpees
50 Kettlebell Swings
25 Burpees
5:48 (Kept a nice pace)

Mobility work and a few dragon flags just for fun.

Re: The Shed 'O Pain
 

3 problems
10 push ups
2-finger 10 second hang-Large pocket on RPTC
10 pronators
5 rounds

[URL="https://www.climbstrong.com/articles/20130716"]https://www.climbstrong.com/articles/20130716[/URL] WFS
Hangboard Ladder Training
Week 1
Small Metolius Rung +10#
3 seconds, 6 seconds, 9 seconds*
#3 Moonboard
3 seconds, 6 seconds, 9 seconds (9 seconds unsuccessful)
Small Pocket on RPTC
3 seconds, 6 seconds, 9 seconds*
Each hang is on the minute with 2 minutes rest between positions.

Re: The Shed 'O Pain
 

Tuesday 01-24-2017
Treadmill run:
0.25mi @3.5mph,
3.00mi @6.3mph,
0.25mi @3.0mph

Thursday 01-26-2017
Treadmill run:
0.25mi @3.5mph,
3.50mi @6.1mph,
0.25mi @3.0mph

Friday 01-27-2017
Treadmill run:
0.25mi @3.5mph,
0.50mi @7.3mph,
0.25mi @3.5mph,
0.50mi @7.3mph,
0.25mi @3.5mph,
0.50mi @7.3mph,
0.25mi @3.5mph,
0.50mi @7.3mph,
0.25mi @3.0mph,

Saturday 01-28-2017
Bouldered at Rock Mill with Tim. I sent two new blues and one orange

Tuesday 01-31-2017
Treadmill run:
0.25mi @3.5mph,
3.00mi @6.4mph,
0.25mi @3.0mph

Re: The Shed 'O Pain
 

10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 15, 30# (4, 1)
10 Thoracic Bridges
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 band face pulls
3 rounds

A.
Every minute, on the minute, for 20 minutes (5 sets of each)
Minute 1 – Deadlift x 1 rep 225#
Minute 2 – Alternating Reverse Lunges with 25# DBs x 12 reps
Minute 3 – L-sit x 30 seconds (knees tucked)
Minute 4 – Supine Ring Row x 5 reps (hold the top position for 5 full second each rep)

B.
Three rounds for time of:
30 Kettlebell Swings 62#
20 Push-Ups
5:49

5 strict muscle ups + mobility work

Re: The Shed 'O Pain
 

2 problems
10 push ups
10 second 2-finger hang
10 pronators
1 deadlift @ 225#
5 rounds

Hangboard Ladder Training
3 positions-Open crimp-Metolius Rung +10#, Full Crimp on Moonboard, Small RPTC 2-finger pocket
3 straight ladders 3-6-9 sec. on a 45 second clock.
position 1: 3 seconds, rest, 6 seconds, rest, 9 seconds, rest
position 2: 3 seconds, rest, 6 seconds, rest, 9 seconds, rest
position 3: 3 seconds, rest, 6 seconds, rest, 9 seconds, rest
Run the 3 positions straight through before the 2 minute rest.
2 minutes rest
3 rounds

This time I understand the correct way to do the workout.

Re: The Shed 'O Pain
 

10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 15, 30# (4, 1)
10 Thoracic Bridges
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 Cuban Rotations 10# Das
3 rounds

1 deadlift @ 205 & 225#

A.
Five sets of:
Deadlift x 1 rep 255#
Rest 60 seconds
Russian Step-Ups (w/10# DBs) x 8 reps each leg
Rest 60 seconds
Single-Arm Press x 6 reps each arm 35, 35, 45, 35, 35#
Rest 60 seconds

For time:
10 Wall Ball Shots
10 Strict Pull-Ups
9 Wall Ball Shots
9 Strict Pull-Ups
…
1 Wall Ball Shot
1 Strict Pull-Up
11:48

Re: The Shed 'O Pain
 

2 problems
10 push ups
10 second 2-finger hang
10 pronators
1 deadlift @ 225#
5 rounds

Hangboard Ladder Training
3 positions-Open crimp-Metolius Rung +10#, Full Crimp on Moonboard, Small RPTC 2-finger pocket
3 straight ladders 3-6-9 sec. on a 45 second clock.
position 1: 3 seconds, rest, 6 seconds, rest, 9 seconds, rest
position 2: 3 seconds, rest, 6 seconds, rest, 9 seconds, rest
position 3: 3 seconds, rest, 6 seconds, rest, 9 seconds, rest
Run the 3 positions straight through before the 2 minute rest.
2 minutes rest
3 rounds

Re: The Shed 'O Pain
 

2 problems
10 push ups
10 second 2-finger hang
10 pronators
1 deadlift @ 225#
5 rounds

Hangboard Ladder Training
3 positions-Open crimp-Metolius Rung +10#, Full Crimp on Moonboard, Small RPTC 2-finger pocket
3 straight ladders 3-6-9 sec. on a 45 second clock.
position 1: 3 seconds, rest, 6 seconds, rest, 9 seconds, rest
position 2: 3 seconds, rest, 6 seconds, rest, 9 seconds, rest
position 3: 3 seconds, rest, 6 seconds, rest, 9 seconds, rest
Run the 3 positions straight through before the 2 minute rest.
2 minutes rest
3 rounds

I'm finally starting to feel better after being sick since Saturday. I was diagnosed with influenza, strain A

Re: The Shed 'O Pain
 

10 Goblets Squats 35, 45, 53#
5 Strict Pull ups
10 Thoracic Bridges
20 banded hamstring curls
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 Cuban Rotations-band
3 rounds

A.
Every 90 seconds, for 22.5 minutes (5 sets):
Station 1 – KB Press x 3 reps 35 , 35, 45, 45, 45
Station 2 – Ab-Wheel Roll-Outs x 10 reps
Station 3 – Deadlift x 1 rep @ 225#

No Metcon. I didn't want to break a sweat. Not too hard, it's pretty cold outside.

Re: The Shed 'O Pain
 

Yesterday-Bouldered at Rock Mill with Jeff. Didn't climb particularly well but fun. The place is starting to get very crowded starting around noon.

Today
10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 15, 30# (3, 2)
10 Thoracic Bridges
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 Cuban Rotations using band against wall
3 rounds

A.
Five sets of:
Deadlift x 1 225#
Rest 60 seconds
TGUs x 2 each arm 35, 45, 53, 62, 71#
Rest 60 seconds
Double Unders x 25 reps
Rest 60 seconds

B.
2 Strict Ring muscle ups
4 Strict HSPU’s
10 KBS 53#
5 rounds
11:48

Re: The Shed 'O Pain
 

2 problems
10 push ups
10 second 2-finger hang
10 pronators
1 deadlift @ 225#
5 rounds

Hangboard Ladder Training
3 positions-Open crimp-Metolius Rung +10#, #3 Moon Board -30#, Small RPTC 2-finger pocket
3 straight ladders 3-6-9 sec. on a 45 second clock.
position 1: 3 seconds, rest, 6 seconds, rest, 9 seconds, rest
position 2: 3 seconds, rest, 6 seconds, rest, 9 seconds, rest
position 3: 3 seconds, rest, 6 seconds, rest, 9 seconds, rest
Run the 3 positions straight through before the 2 minute rest.
2 minutes rest
4 rounds

Re: The Shed 'O Pain
 

Today
10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 15, 30# (3, 2)
10 Thoracic Bridges
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 Cuban Rotations using band against wall
3 rounds

A.
Five sets of:
Deadlift x 1 rep @ 225#
Rest 60 seconds
Supine Medicine Ball Leg Curls x 12 reps
Rest 60 seconds
Reverse Snow Angels x 20 reps
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 15 minutes of:
5 Strict Pull-Ups
10 Wall Ball Shots
15 Kettlebell Swings
7 rounds

Mobility Work

Re: The Shed 'O Pain
 

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

Hangboard Ladder Training
3 positions-Open crimp-Metolius Rung +20#, #3 Moon Board -30#, Small RPTC 2-finger pocket -10#
3 straight ladders 3-6-9 sec. on a 45 second clock.
position 1: 3 seconds, rest, 6 seconds, rest, 9 seconds, rest
position 2: 3 seconds, rest, 6 seconds, rest, 9 seconds, rest
position 3: 3 seconds, rest, 6 seconds, rest, 9 seconds, rest
Run the 3 positions straight through before the 2 minute rest.
2 minutes rest
4 rounds

Re: The Shed 'O Pain
 

Today
10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 15, 30# (4, 1)
1 deadlift @ 205, 225, & 255
10 Thoracic Bridges
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 Cuban Rotations using band against wall
3 rounds

A.
Every 90 seconds, for 21.5 minutes (5 sets):
Station 1 – Deadlift x 1 reps @ 270#
Station 2 – Ab Roll Outs x 12 reps
Station 3 – Supine Ring Rows x 10
B.
For time:
40 Kettlebell Swings 53#
20 Burpees
30 Kettlebell Swings
15 Burpees
20 Kettlebell Swings
10 Burpees
7:16

5 strict ring muscle ups + 1 strict bar muscle up
Mobility Work

Re: The Shed 'O Pain
 

Bouldered at Rock Mill with Jeff, Brad, Norm, and a few others. Felt like I had some strength back. A good time.

Later at the Shed
2 TGUs each arm 35, 45, 53, 62, 71#
1 Deadlift @ 225#
10 reverse wrist curls
5 rounds

Mobility Work

Re: The Shed 'O Pain
 

10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 15, 30# (3, 2)
10 Thoracic Bridges
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 Cuban Rotations using band against wall
3 rounds

A.
Five sets of:
Deadlift x 1 rep
Rest 60 seconds
Single-Arm Kettlebell Press x 3 reps each arm
Rest 60 seconds
100-Meter Suitcase Carry + Waiter’s Carry
(hold a KB at side in suitcase carry, and a lighter KB overhead in waiter’s carry; once around shed, switch arms and repeat)
Rest 60 seconds
B.
For max reps/distance:
2 Minutes of AirDyne (Max Distance) 0.62 mile
60 seconds rest
2 Minutes of Kettlebell Swings 53# 61 reps
60 seconds rest
2 Minutes of Push-Ups 55 reps
60 seconds rest
2 Minutes of Air Squats 62 reps

5 strict ring muscle ups + mobility work

Re: The Shed 'O Pain
 

2 problems
12 push ups
10 second 2-finger hang
10 pronators
1 deadlift @ 225#
5 rounds

Hangboard Ladder Training
3 positions-Open crimp-Metolius Rung +25#, #3 Moon Board -25#, Small RPTC 2-finger pocket -10#
3 straight ladders 3-6-9 sec. on a 45 second clock.
position 1: 3 seconds, rest, 6 seconds, rest, 9 seconds, rest
position 2: 3 seconds, rest, 6 seconds, rest, 9 seconds, rest
position 3: 3 seconds, rest, 6 seconds, rest, 9 seconds, rest
Run the 3 positions straight through before the 2 minute rest.
2 minutes rest
5 rounds

Re: The Shed 'O Pain
 

10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 15, 30# (4, 1)
10 Thoracic Bridges
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 Cuban Rotations using band against wall
3 rounds

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: 3 Rolls to Candlestick + 1 ring muscle up + 5 ring dips
Station 2: 45-second Handstand Hold
Station 3: Double KB Front Squat x 5 reps 2-35s, 45s, 53s

B.
Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – 0.25 mile AirDyne
Minute 2 – 15 Kettlebell Swings 53#
Minute 3 – 10 Wallball Shots
Minute 4 – 5 Strict Pull-Ups

Re: The Shed 'O Pain
 

Monday 2/20/2017
Treadmill run:
0.25mi. @3.5mph,
4.00mi. @6.0mph
0.25mi. @3.0mph

Tuesday 2/21/2017
Bouldered at Rock Mill:
All the yellow problems,
all the pink problems,
all the purple problems,
worked the blue on the shield with the big wedges. I was able to get to the big wedge consistently but couldn't the next move.