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