Re: The Shed 'O Pain
 

Bouldered at Rock Mill on Friday and Sunday. Very productive Thanksgiving weekend. Got up several blues and oranges and even got up one white.

Quote of the Day
Me: You know Jeff nothing ventured, nothing gained.
Jeff: "Nothing ventured, nothing gained, nothing broken, nothing strained."
Well played my friend.

Re: The Shed 'O Pain
 

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

6 deadlifts @ 135

A.
Four sets of:
Deadlift x 6 reps 185, 205, 225, 245#
Rest 60 seconds
Dumbbell Bench Press x 10 reps 45#
Rest 60 seconds
Kettlebell Swings x 15 reps 53, 62, 71, 71#
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-Ups
10 Push-Ups
15 Goblet Squats w/40#
5 rounds + 15 reps

Mobility Work

Re: The Shed 'O Pain
 

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

Strength Hangboard Workout
(12 sec hang + 2 min rest) x 5 = 1 set
Rest 3 mins between sets
3 sets
#5 Moon +20 (+25 next time)
2-finger pocket +0 (+0 next time)
W. Pinch +0 (+5 next time)

Mobility work between sets.

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 sets of:
Kettlebell Push Press x 8 reps 2-35# kettlebells
Rest 60 seconds
Single-Leg Deadlift x 8 reps each leg 2-35# kettlebells
Rest 60 seconds
Double-Unders x 35 reps
Rest 60 seconds

B.
Against a 5 minute running clock, complete:
0.5 mile Air-Dyne
50 Kettlebell Swings 53#
Burpees x Max reps
23 & 27 reps
Rest 5 minutes between sets, and complete a total of two sets.

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

Re: The Shed 'O Pain
 

1 problem
2 TGUs (one each arm) 35, 45, 53, 62, 71#
1 problem
2 TGUs (one each arm) 35, 45, 53, 62, 71#
10 second 2-finger hang
10 reverse wrist curls
5 rounds

Hangboard Workout (RPTC)
2 x Medium four-finger edge. +35 (+35 next time)
2 x Three-finger pocket. +25 (+25 next time)
2 x Small four-finger edge. -65 (-60 next time)
2 x Wide pinch. -10 (-10 next time)
2 x Shallow Two-finger pocket. -25 (-25 next time)

A single set involves 5 reps on the same hold.
One rep is hanging from your chosen hold for 8 seconds, followed up by a period of rest for 5 seconds.
Hang, rest. Hang, rest. Hang, rest. Hang, rest. Hang, rest. That equals one minute.
Rest for two minutes exactly. That’s one set.

Re: The Shed 'O Pain
 

Yesterday
Climbed at Rock Mill with Robert and some others. I felt like I climbed well.

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

6 deadlifts @ 135 & 155# + a few HSPUs.

A.
Four sets of:
Deadlift x 6 reps 185, 205, 225, 245#
Rest 60 seconds
Strict Handstand Push-Ups x 5 reps
Rest 60 seconds
Turkish Get-Ups x 2 reps each arm 45, 53, 62, 71#
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Kettlebell Swings 71#
10 Push-ups
10 Box Jumps
6 rounds

C.
3 rounds of:
Ab Wheel Roll-Outs x 15 reps
Rest 15 seconds
30 Second Left Side Plank Hold
Rest 15 seconds
30 Second Right Side Plank Hold
Rest 30 seconds

Re: The Shed 'O Pain
 

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

Maximum Weight "7-53" Protocol (from "Training for Climbing" 3rd Edition)
7 second hang + 53 second rest x 3
2 minutes rest between sets
Half Crimp x 2 sets (#5 Moon)
40# 7, 7, 7 sec
40# 7, 7, 7 sec
45# next time
2-finger (large on RPTC)
10# 7, 7, 7 sec
10# 7, 7, 7 sec
10# next time
W Pinch (RPTC)
5# 7, 7, 7 sec
5# 7, 7, 7 sec
10# next time

Re: The Shed 'O Pain
 

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

5 deadlifts @ 135 & 185#

A.
Three sets of:
Deadlift x 5 reps 205, 235, 255#
Rest 60 seconds
Ring Rows x 10 reps
Rest 60 seconds
Bulgarian Goat Bag Swings x 10 reps 53, 62, 71#
Rest 60 seconds
Double Unders x 35 reps
Rest 60 seconds

B.
20 KBS 71#
2 TGUs (one each arm) 71# (Did last 2 TGUs with 86#)
5 rounds
14:40

Re: The Shed 'O Pain
 

2 problems
1 muscle up + 5 ring dips
10 second 2-finger hang
10 reverse wrist curls
5 rounds

12 campus laps
6 on sloper rungs
6 on regular rungs

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.
Four sets of:
Goblet Squats x 10 reps 62, 62, 71, 71#
Rest 60 seconds
Push-Ups x 15 reps
Rest 60 seconds
Pinch Block Pull-ups x 5 reps
Rest 60 seconds

B.
Seven rounds for time of:
Wall Ball Shots x 7 reps
Burpees x 7 reps
8:27
That was harder than I thought it would be.

C.
3 rounds of:
Ab Wheel Roll-Outs x 15 reps
Rest 15 seconds
30 Second Left Side Plank Hold
Rest 15 seconds
30 Second Right Side Plank Hold
Rest 30 seconds

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff. Good session.

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

2 sets of 5 Deadlifts (135 & 185#)and 5 KB Presses (20#)

A.
Four sets of:
Deadlift x 5 reps 205, 225, 245, 265#
Rest 90 seconds
Kettlebell Press x 5 reps 35#
Rest 90 seconds

B.
For time:
Double Unders x 100 reps
40 Kettlebell Swings 53#
20 Burpees
Air-Dyne 1 mile
8:52

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

Re: The Shed 'O Pain
 

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

14 campus laps
6 on sloper rungs
8 on regular rungs

Re: The Shed 'O Pain
 

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

A.
Four sets of:
Goblet squats x 10 reps 62, 62, 71, 71#
Rest 60 seconds
Bulgarian Goat Bag Swings x 10 reps 62, 62, 71, 71#
Rest 60 seconds
DB Bench Press x 10 reps 47.5# (hard)
Rest 60 seconds

B.
100 KBS 71#
5:27
10 TGUs 71#
5:15

Re: The Shed 'O Pain
 

3 problems
1 muscle up + 5 ring dips
10 second 2-finger hang
10 reverse wrist curls
5 rounds

14 campus laps
6 on sloper rungs
8 on regular rungs

Starting to feel stronger. It might just be winter conditions in the Shed.

Re: The Shed 'O Pain
 

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

3 deadlifts @ 135, 185, 205, and 1 @ 255

A.
Four sets of:
Alternating KB Shoulder Press x 6 reps each arm 35# KBs
Rest 60 seconds
Deadlift x 3 reps 255, 255, 255, 255#
Rest 60 seconds
Ab Roll Outs x 15 reps
Rest 60 seconds

B.
“Lucky Sevens”
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps
7 Burpees
7 Kettlebell Swings (24 kg)
5 rounds

A few bar muscle ups.

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff. Beat myself up pretty good.

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

A.
Three sets of:
Front Squats x 10 reps 95#
Rest 60 seconds
Ring Rows x 10 reps
Rest 60 seconds
Kettlebell Swings x 20 reps 62#
Rest 60 seconds
Band Assisted Full Standing Roll Out x 5 reps
Rest 60 seconds
B.
Three rounds for time of:
0.5 mile Air-Dyne
15 Push-ups
25 Double Unders
8:30

Mobility Work
5 ring muscle ups + 2 bar muscle ups

Re: The Shed 'O Pain
 

1 problem
2 TGU'S 35, 45, 53, 62#
10 second 2-finger L. Pocket
10 pronators
4 rounds

2 problems
2 TGUs 71#
10 second 2-finger S. Pocket
10 reverse wrist curls
6 rounds

Re: The Shed 'O Pain
 

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

A.
Five sets of:
Deadlift x 2 reps 255#
Rest 60 seconds
Strict HSPUs x 5 reps
Rest 60 seconds
Band Assist Full Body Ab Roll Outs x 5 reps
Rest 60 seconds
Strict Ring Muscle Ups x 2 reps
Rest 60 seconds

B.
Every minute, on the minute, for 10 minutes, perform:
10 Kettlebell Swings 53#
5 Burpees

Mobility Work

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill. Very busy. Did a few good problems.

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

2 deadlifts @ 135 & 205

A.
Five sets of:
Deadlift x 2 reps 255#
Rest 60 seconds
Kettlebell Floor Press x 10 35, 53, 53, 53, 53#
Rest 60 seconds
Full Standing Rollout Negatives x 5 reps (worked in a couple of full rollouts, first time ever)
Rest 60 seconds
External/Internal Rotation x 10 reps each arm
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 4 minutes of:
Kettlebell Swings x 10 reps (24 kg)
Neutral Grip Strict Pull-Ups x 5 reps
4 rounds
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 minutes of:
Goblet Squats x 5 reps (24 kg)
Push-Ups x 10 reps
4 rounds

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff. Fun.

Today
Deadlift 10 @ 135, 5 @ 185, 3 @ 205
5 strict pull-ups 0, 10, 20#
10 thoracic bridges
shoulder mobilization routine
3 rounds

Five sets of:
Deadlift x 5 reps 255#
Rest 60 seconds
2 TGUs one each arm 45, 53, 62, 71, & 88# (PR with new kettebell)
Rest 60 seconds
L-sit on parallettes x 30 seconds (knees tucked)
Rest 60 seconds

"Deep Six" 35# kettlebell
-Don’t set the bell down the entire set
-5 1 Hand Swings
-5 1 Hand Snatches
-5 1 Hand Cleans
-5 Presses
-5 1/2 Rack Squats
-1 Reverse Turkish Get Up.
1 round with each arm with 60 seconds rest between arms.
Nice pump in shoulder.

Happy Holidays!

Re: The Shed 'O Pain
 

12-25-2016

Managed to get myself to do a little workout today. Very light weights but at least went through the motions.

TGUs:
10x 10lbs. (5 on each side)

Back Squats:
10x 45lb.
10x 65lb.
10x 85lb.
10x 95lb.

Threw in a few ring dips while doing the laundry.

Re: The Shed 'O Pain
 

Been a while since I posted in the Shed 'O Pain......

12/27/2016 Tuesday

WU: RUN 400M then 3 Rounds:
10 walking lunges
10 Push-ups
10 Air-squats

Gymnastics Conditioning
10 EMOM
Kipping HSPU or d.b. push press / Did Push Press

Condtitioning

For time:
5 Rounds of Cindy*
directly into:
3 Rounds of DT**
Directly into:
1,000m Row
*1 Round of "Cindy": 5 Pull-ups + 10 Push-ups + 15 Air Squats
**1 Round of "DT": 12 DL + 9 HPC + 6 PJ (155/105)

Interesting set of movement with 1K row at the end. 17:34 today.

1:30 of AMRAP of Bar Facing Burpees
Rest 1 minute
1:00 of AMRAP of Bar Facing Burpees
Rest :30
:30 of AMRAP of Bar Facing Burpees

got 36 Burpees total.... wanted to hit 40.
__________________
M-52 / 6' / 165lb "dripping wet with rocks in my pockets" [url]www.crossfitcameronpark.com[/url]

Re: The Shed 'O Pain
 

It's nice to see others posting in "The Shed 'O Pain" log. Nice work guys.

Took a short trip to Cincinnati with the wife. No workouts except for a lot of walking. Fun.

Today-Back at it.

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

3 deadlifts @ 135 and 185#.

A.
Five sets of:
Deadlift x 3 reps 205, 235, 255, 255, 255#
Rest 60 seconds
1 full standing roll out
Rest 60 seconds
1 muscle up + 6 ring dips
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
15 Kettlebell Swings 53#
10 Goblet Squats 53#
10 Push-Ups
4 rounds

C.
The Original Deep 6 Plan - 35 pound kettlebell
All lifts are done right-handed without setting the bell down between moves.
1. 5 Swings
2. 5 Snatches
3. 5 Cleans and Presses
4. 5 Front Squats
5. 1 Reverse Get-up
6. Rest 60 seconds
7. Now switch hands and repeat the sequence on the left.
One round

Mobility Work

Re: The Shed 'O Pain
 

12/28/2016 Wednesday

This evening I tried something new. YOGA Been telling myself to "try" yoga for like 10-15 years..... Finally did it!! Anyhow, I was alittle lost and trying to keep up, not sure about it, but am going to give it a try a few more times. I did feel like my body loosened up after and I did sleep better the night after then I have in a while. Going to give it a chance. Will go next Wednesday again.12/28/2016 Wednesday

Re: The Shed 'O Pain
 

12/29/2016 Thursday

WU: RUN 400M then 3 Rounds
10 Supermans
10 Walking lunges
10 Situps

Strength
Deadlift
2 sets of 20 20@115lb, 20@135lb

Conditioning
21-15-9
Wall Balls
Burpee box jumps

8:24 on this one.

Re: The Shed 'O Pain
 

Patrick-I've been thinking about trying yoga a little too. I do mobility work after workouts but I might learn something from a structured yoga class. Let me know how it goes. And kudos to you for trying something new.

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

A.
Four sets of:
Double Kettlebell Front Squat x 5 reps 35s, 35s, 53s, 53s,
Rest 60 seconds
30 second L-sit on Parallettes
Rest 60 seconds
Ring Rows x 10 reps
Rest 60 seconds

B.
The Deep 6 Plan 45# KB
All lifts are done right-handed without setting the bell down between moves.
1. 3 Swings
2. 3 Snatches
3. 3 Cleans and Presses
4. 3 Front Squats
5. 1 Reverse Get-up
6. Rest 60 seconds
7. Now switch hands and repeat the sequence on the left.
Three rounds

5 strict ring muscle ups (last one with 20# med ball between feet)
2 strict bar muscle ups.
1 kipping bar muscle up.
2 strict HSPUs

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill. Lisa and a few of my friends gathered and helped me celebrate my 50th birthday. Fun.

Today (Not feeling very perky, too much celebrating last night)

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

A.
Five Sets
Kettlebell Swings x 5 reps 88#
60 seconds rest
Yoga Push-ups x 10 reps
60 seconds rest
Turkish Get Ups x 2 reps (one each arm) 45, 53, 62, 71, 88#
60 seconds rest

B.
The Deep 6 Plan 35# KB
All lifts are done right-handed without setting the bell down between moves.
1. 5 Swings
2. 5 Snatches
3. 5 Cleans and Presses
4. 5 Front Squats
5. 1 Reverse Get-up
6. Rest 60 seconds
7. Now switch hands and repeat the sequence on the left.
Two rounds

Re: The Shed 'O Pain
 

1-1-2016

TGUs:
20x 10lbs. (10 on each side)

Back Squats:
10x 45lb.
10x 65lb.
10x 85lb.
10x 95lb.
10x 105lb.

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

1km row

None of this is for time. I'm going very slow and carefully, trying not to hurt myself.

I'm glad to hear that both of you are considering yoga. In my opinion, it is one of the best exercises one can do. I highly recommend not pushing hard but do a little every day. The more often you do it, the sooner your body will acclimate and you'll find yourself able to flex more than you ever have before.

Re: The Shed 'O Pain
 

I made a video of some of my training activities from the last 3 days. Two days are in the Shed and one day is at Rock Mill (a bouldering gym). I turned 50 yesterday and wanted to document some of my capabilities as a sort of benchmark. For now, my focus is on kettlebell training, bodyweight training, and climbing training. My goals are to not suck at life and climb hard. Both bring me much joy. Anyways here's the video.
[URL="https://www.youtube.com/watch?v=l3XC1Rey9I4"]https://www.youtube.com/watch?v=l3XC1Rey9I4[/URL]
WFS

Re: The Shed 'O Pain
 

2 problems
10 yoga push ups
10 second 2-finger hang
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)
35# 7, 7, 7 sec
35# 7, 7, 7 sec
40# next time
2-finger (large on RPTC)
5# 7, 7, 6 sec
5# 7, 6, 5 sec
5# next time
W Pinch (RPTC)
0# 7, 7, 7 sec
0# 7, 7, 7 sec
5# next time

Worked in a little mobility work between sets.

Re: The Shed 'O Pain
 

Prying Goblet Squat x 5 reps 35#
Hip Bridges x 10 reps
KB Halos x 5 reps each direction
KB Swings x 10 reps 35#
2 TGU's one each arm 35, 45, 53#
3 rounds

100 Kettlebell Swings 53# 4:32
3 minute rest
10 TGUs 71# 5:50

"Simple & Sinister"

Re: The Shed 'O Pain
 

2 problems
10 push ups
10 second 2-finger hang
10 reverse wrist curls
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)
40# 7, 7, 7 sec
40# 7, 7, 7 sec
45# next time
2-finger (large on RPTC)
5# 7, 7, 7 sec
5# 7, 7, 7 sec
10# next time
W Pinch (RPTC)
5# 7, 7, 7 sec
5# 7, 7, 7 sec
10# next time

Worked in a little mobility work between sets.

Re: The Shed 'O Pain
 

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

A.
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg 130#
Station 2 – Ab-Wheel x 15 reps

B.
Three rounds for time of:
0.5 mile Air-Dyne
20 Kettlebell Swings 53#
10 Burpees
10:23

Re: The Shed 'O Pain
 

01/04/2017 Wednesday

So today was my 2nd time doing YOGA. The class went for 1.25 hours. My first class I noted some "core" work with some stretching and breathing. I'm pretty flexible so that was not too bad. In this 2nd session we had more stretching and concentrated on breathing, but there were LOTS more balance type activities. I started sweating......:rofl: Anyhow, I think I am going to make Wednesday's YOGA nite for a few more sessions.

Re: The Shed 'O Pain
 

01/05/2017 THURSDAY

WU: 3MIN DYNO-BIKE THEN:
40 DU / 120 SU
10 sit-ups
10 ring-rows
10 push-ups
10 air-squats

Strength
NFT - but don't take all day
10-9-8-7-6-5-4-3-2-1
Bench Press
Chin Up

only finished to round 5

Conditioning
7 Min Amrap
3,6,9,12,15,18,21
Toes 2 Bar
Burpees

got 80 on the AMRAP.... had a head-ache that was upsetting my stomach, I didn't want to be there last night.:mad:

Re: The Shed 'O Pain
 

01/07/2017 Saturday
My Son Andrew's 25th B-DAY.

WU: Tons of people at the box today on a rainy day.... Various movements inside the gym.

Clean & Jerk: and some Power Cleans too.
3@75lb, 3@ 95Lb, 3@115, couple sq. cleans and power cleans @ 125lb. failure on Jerk at 125.

WOD: 4 Man 25Min AMRAP
100 PU
100 Sit-ups
100 Push-ups
100 1 arm DB snatch
100 Air-squats
100 Cal. row

Our team made it thru 2 rounds. Not bad.. made my back feel better as I had tweaked it alittle on the Failed C&J.

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff. Felt heavy.

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

A.
All lifts are done right-handed without setting the bell down between moves.
1. 5 Swings
2. 5 Snatches
3. 5 Cleans and Presses
4. 5 Front Squats
5. 1 Reverse Get-up
6. Now switch hands and repeat the sequence on the left.
3 rounds. 35, 45, 53# (Did 3 reps with 53#)
Rested between hands and rounds 1-2 minutes.

B.
5 Strict HSPUs
2 Rope Ascents 15’
5 rounds
9:46

Re: The Shed 'O Pain
 

The week didn't turn out quite as I had intended. I wanted to run Monday, Tuesday, Thursday, Friday and climb Wednesday and Saturday. I ended up having to work late Tuesday and Wednesday so no run or climb those nights.

Monday 01-02-2017
Run:
0.25mi @3.5mph,
0.75mi @6.0mph,
0.25mi @3.5mph,
0.75mi @6.0mph,
0.25mi @3.5mph,
0.75mi @6.0mph,
0.25mi @3.0mph (cool down)

Thursday 01-05-2017
Run:
0.25mi @3.5mph,
0.90mi @6.0mph,
0.10mi @3.5mph,
0.90mi @6.0mph,
0.10mi @3.5mph,
0.90mi @6.0mph,
0.10mi @3.5mph,
0.50mi @6.0mph,
0.25mi @3.0mph (cool down)

Friday 01-06-2017
Run:
0.25mi @3.5mph,
0.75mi @6.0mph,
0.25mi @3.5mph,
0.75mi @6.0mph,
0.25mi @3.0mph (cool down)

Saturday 01-07-2017
Bouldered at Rock Mill with Tim. I sent two blues and flashed an orange (it was more like a purple). Got the opening moves of a hard orange problem.

Sunday 01-08-2017
TGUs:
10x 15lb. (10 on each side)

Back Squats:
10x 45lb.
10x 65lb.
10x 85lb.
10x 95lb.
10x 115lb.

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

1km row

Re: The Shed 'O Pain
 

[url]https://www.youtube.com/watch?v=P3fJBJ1wy4E[/url]

I saw this video that Marque Garaux posted on YouTube and I wanted to share. This is the first segments of the Ashtanga yoga primary series. Marque leads you through twenty minutes of self practice that ,if done every day, will produce amazing results.

Don't worry about what he is saying. The beginning pose is called Samasthitih then he is just counting the following poses (Ekam, Dve, Trini, one, two, three). Do however pay attention to the breathing. This series of poses is structured to coincide with the breath.

Also, the jump back into downward dog and the float forward into forward fold can be replaced by a step forward or back.

Re: The Shed 'O Pain
 

I will check out the video. Thanks.

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
45# next time-I got all the seconds but it was hard.
2-finger (large on RPTC)
10# 7, 7, 7 sec
10# 7, 7, 7 sec
15# next time
W Pinch (RPTC)
10# 7, 7, 7 sec
10# 7, 7, 7 sec
15# next time

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

Worked in a little mobility work between sets.