Re: The Shed 'O Pain
 

10 Goblets Squats 35, 53, 71#
5 Strict Pull ups 0, 15, 30#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 banded face pulls
3 rounds

A.
Five sets of:
Deadlift x 1 reps 245#
Rest 45 seconds
Floor KB Press x 5 reps each arm 35, 53, 53, 53, 53#
Rest 45 seconds
Double Unders x 25 reps
Rest 45 seconds

B.
Four sets of:
30 seconds of Kettlebell Swings 53# 18, 18, 18, 18
30 seconds of Rest
30 seconds of Dumbbell Push Press 2 35# KBs 8, 9, 10, 10
30 seconds of Rest

5 strict ring muscle ups (1 w/8# and 1 w/20#) + mobility work

2 attempts at a strict bar muscle up (second one close)

Re: The Shed 'O Pain
 

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

Hangboard Strength Training Protocol. Retest.
Step 1
Determine weight for workouts. Followed the protocol as described at [url]http://www.stevemaischtraining.com/f...-strength.html[/url] WFS
#5 Moon Hangboard 25, 30, 35, 35, 35#
RPTC Shallow RPTC 2-finger -15, -10, -5, 0, 0#
RPTC Pinch -5, 0, 5, 10, 15#

Worked in an additional 15 sets of 10 push ups.

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Brad and Kenny. Fun.

Today
10 Goblets Squats 35, 53, 71#
5 Strict Pull ups 0, 15, 30#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 banded face pulls
3 rounds

A.
Five sets of:
KB Seesaw Press x 5 reps each arm 35#
Rest 30 seconds
Deadlift x 1 rep 245#
Rest 30 seconds
Turkish Get-Up x 2 reps each arm 35, 45, 53, 62, 71#
Rest 30 seconds

B.
0.25 mile run + ((5 pull ups, 10 push ups, 15 air squats) x 3)
3 rounds
18:25

Mobility Work +VooDoo flossing on elbows

Re: The Shed 'O Pain
 

2 problems
10 push ups
5-10 second 2-finger hang
10 pronators
10 Flexbar wrist extensions
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 (small on RPTC)
0# 7, 7, 7 sec
0# 7, 7, 7 sec
5# next time
W Pinch (RPTC)
20# 7, 7, 7 sec
20# 7, 6, 7 sec
20# next time

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

Re: The Shed 'O Pain
 

10 Goblets Squats 35, 53, 71#
5 Strict Pull ups 0, 15, 30#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 banded face pulls
3 rounds

Five sets
Supine Ring Rows x 10 reps
Rest 30 seconds
Deadlift x 1 rep 245#
Rest 30 seconds
Side Plank x 30 seconds each side
Rest 30 seconds

B.
15 kettlebell swings 53#
5 goblet squats 53#
5 push-ups
10 rounds
14:23

5 strict ring muscle ups + mobility work

Re: The Shed 'O Pain
 

2 problems
10 push ups
5-10 second 2-finger hang
10 pronators
10 Flexbar wrist extensions
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, 5, 7 sec
50# 7, 6, 6 sec
50# next time
2-finger (small on RPTC)
5# 6, 5, 7 sec
5# 7, 7, 7 sec
5# next time
W Pinch (RPTC)
20# 7, 7, 7 sec
20# 7, 6, 7 sec
25# next time

After each set of 3 hangs I did a lap on the campus board (Sloper rungs). 6 out 6 laps successful.
Also worked 5 sets of 5 KB Presses. 35#

Re: The Shed 'O Pain
 

2+ problems 1:20, 1:35, 1:44, 0:55, 1:17
15 push ups
1 Deadlift @ 245#
5 rounds

Sloper Campus Rung
45 second hang + 15 second rest
2:13
Next time I will try 30/30 so I can last 5 minutes.

Run 1 mile 8:20

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Norm and Brad. Fun!

Today
10 Goblets Squats 35, 53, 71#
5 Strict Pull ups 0, 15, 30#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 banded face pulls
3 rounds

A.
Five sets
Seesaw KB Press x 5 reps each arm 35#
Rest 30 seconds
Deadlift x 1 rep 245#
Rest 30 seconds
Ab Roll Outs x 12 reps
Rest 30 seconds

B.
4 pull ups
8 push ups
12 air squats
8 push ups
12 air squats
10 rounds
18:30

Sloper Campus Rung
30 second hang + 30 second rest
5:00


C. Run 1 mile
8:06

Re: The Shed 'O Pain
 

2 problems
10 push ups
5-10 second 2-finger hang
10 pronators
10 Flexbar wrist extensions
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# 4, 4, 5 sec
50# 7, 5, 4 sec
50# next time
2-finger (small on RPTC)
5# 5, 6, 4 sec
5# 7, 5, 5 sec
5# next time
W Pinch (RPTC)
25# 7, 7, 7 sec
25# 7, 4, 5 sec
25# next time

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

Sloper Campus Rung
35 second hang + 25 second rest
4:30 Close!

Re: The Shed 'O Pain
 

10 Goblets Squats 35, 53, 71#
5 Strict Pull ups 0, 15, 30#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 banded face pulls
3 rounds

A.
Five sets of:
Dumbbell Bench Press x 10 reps 40#
Rest 30 seconds
Deadlift x 1 reps 245#
Rest 30 seconds
Elbows to High Plank x 10 reps
Rest 30 seconds
Supine Ring Row x 5 reps w/20# weight vest
Rest 30 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
5 pull ups
10 Push-Ups
15 KB Swings 53#
7 rounds + 5 reps

5 strict ring muscle ups