Re: The Shed 'O Pain
 

Warm Up:
10 Goblet Squats 35, 44, 53#
6 strict neutral grip pull ups (0, 10, 20#)
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 dislocates
-10 face pulls 35#
3 rounds

5 sets
Single-Leg Deadlift x 10 reps (5 each leg) 35, 44, 53, 62, 62#
45 seconds rest
Ab Roll Outs x 10 reps
45 seconds rest
DB Bench Press 40# DBs
45 seconds rest

Kettlebell Cyclone 35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
2 rounds every 90 seconds for 15 minutes

Extra Credit
1 strict ring muscle up
20 wrist extension w/Flexbar
5 Somersaults (forward rolls)
1 strict ring muscle up
20 wrist extension w/Flexbar

5 Right shoulder rolls
1 strict ring muscle up

20 wrist extension w/Flexbar
5 Left shoulder rolls
1 strict ring muscle up
20 wrist extension w/Flexbar
3 Cartwheels facing one direction
1 strict ring muscle up

20 wrist extension w/Flexbar
3 Cartwheels facing the other

Re: The Shed 'O Pain
 

2 problems
Ring dips 1-2-3-4-5-4-3-2-1
2-finger hang 5-15 seconds
10 pronators
mobility work
5 rounds

10 campus laps on sloper
100 band pull aparts
mobility work

Re: The Shed 'O Pain
 

10 Bulgarian Goat Bag Swings 44, 53, 62#
6 strict pull ups (0, 10, 20#)
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 dislocates
-10 face pulls 25#
3 rounds

A.
Five sets of:
Deadlift x 1 rep 225#
45 seconds rest
TGUs x 2 reps each arm 35, 44, 53, 62, 62#
45 seconds rest
Ring Rows x 10-8-6-4-2 reps
45 seconds rest

B.
2-1-3 kettlebell armor building complex
2 double cleans
1 double press
3 front squats
EMOM for 10 minutes w/44# KBs


Extra Credit
1 strict ring muscle up
20 wrist extension w/Flexbar
5 Somersaults (forward rolls)
1 strict ring muscle up
20 wrist extension w/Flexbar

5 Right shoulder rolls
1 strict ring muscle up

20 wrist extension w/Flexbar
5 Left shoulder rolls
1 strict ring muscle up w/8#
20 wrist extension w/Flexbar
3 Cartwheels facing one direction
1 strict ring muscle up
 w/8#
20 wrist extension w/Flexbar
3 Cartwheels facing the other

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Brad. Mary and her boyfriend tried bouldering too. Fun

Today
Warm up:
5 goblet squats/5 Bulgarian Goat Bag Swings 35, 44, 53#
strict pull ups 6, 8, 10 reps
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 dislocates
-10 face pulls 25#
3 rounds

Started my workout and tweaked my back. Stopped. I will try to take a walk later in the day. Heating pad right now. Hopefully in a few days it will be better.

Re: The Shed 'O Pain
 

2 problems
10 push ups
2-finger hang 10-15 seconds
10 pronators
5 rounds

2 problems
5 ring dips
10 wrist extensions w/Flexbar
5 rounds

My back loosened up a bit and I was able to do more than expected.

Re: The Shed 'O Pain
 

10 Goblet Squats 35, 44, 53# (limited depth of squat using a box, still below parallel)
6 strict neutral grip pull ups (0, 10, 20#)
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 dislocates
-10 face pulls 35#
3 rounds

A.
3 sets of:
2 TGUs 35, 44, 53#
30 seconds rest
10 Bulgarian goat bag swings 35, 44, 53#
30 seconds rest
5 inverted ring rows
30 seconds rest

B.
Air-Dyne 0.5 mile
Push ups 21-15-9
Double Unders 42-30-18
3 rounds
9:18

Extra Credit
1 strict ring muscle up
5 Somersaults (forward rolls)
Deep Squat Hold
1 strict ring muscle up

5 Right shoulder rolls
Deep Squat Hold
1 strict ring muscle up

5 Left shoulder rolls
Deep Squat Hold
1 strict ring muscle up w/8#
3 Cartwheels facing one direction
Deep Squat Hold
1 strict ring muscle up

3 Cartwheels facing the other
Deep Squat Hold

Back felt much better. Kept all weight light.

Re: The Shed 'O Pain
 

2 problems
Ring Dips
1-2-3-4-5
1-2-3-4
1-2-3
1-2
1
2-finger hang 5, 10, 15, 15, 15 seconds
10 pronators
5 rounds

10 additional problems

Re: The Shed 'O Pain
 

10 Goblet Squats 35 (limited depth of squat using a box, still below parallel)
6 strict grip pull ups
3 Arm Bars each arm 3
Shoulder Mobilization Routine
-20 band pull aparts
-10 dislocates
-10 face pulls 35#
1 round

20 kettlebell swings 35, 44, 53, 53, 53#
2 TGUs each arm 35, 44, 53, 53, 53#
5 rounds

Not much time this evening to work out. I'm glad I was able to get something in.

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff. Sent some good problems, four blue and one orange.

Today
Warm Up:
5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups (0, 10, 20#)
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 dislocates
-10 face pulls 25#
3 rounds

KB Press 35#
Strict Neutral Grip Pull-up 15#
Kettlebell Deadlift 88#
2-3-5-2-3-5-2-3

KBS 44#
Goblet Squats 44#
Push ups
10-9-8-7-6-5-4-3-2-1
7:47

Extra Credit
1 strict ring muscle up
20 wrist extension w/Flexbar
5 Somersaults (forward rolls)
Hip Flexor Stretch
1 strict ring muscle up
20 wrist extension w/Flexbar
5 Right shoulder rolls
Hip Flexor Stretch
1 strict ring muscle up
20 wrist extension w/Flexbar
5 Left shoulder rolls
Hip Flexor Stretch
1 strict ring muscle up
20 wrist extension w/Flexbar
3 Cartwheels facing one direction
Hip Flexor Stretch
1 strict ring muscle up

20 wrist extension w/Flexbar
3 Cartwheels facing the other
Hip Flexor Stretch

Re: The Shed 'O Pain
 

2 problems
10 elevated push-ups 12"
2-finger hang 5, 10, 15, 15, 15 seconds
10 pronators
5 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 1, Workout 1 EMOM
1. Open crimp on "slopey crimper" 3 sets of 3-6-9 +2.5#
2. 2 finger: 3 sets of 3-6-9 (large 2-finger) +2.5#
3. Full Crimp w/thumb support:3 sets -17.5

Worked in:
Ring dips 2-3-5-2-3-5-2-3-5 (30 total)
Deep squat holds
Deep Knee Bend to Kneeling