Re: The Shed 'O Pain
 

2 problems
10 push-ups
2-finger hang 5, 10, 10, 10, 10 seconds
10 pronators
20 Flexbar wrist extensions
5 rounds

A few additional problems. Taking it easy. Elbow is flaring up.

Re: The Shed 'O Pain
 

Warm Up:
6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups (0, 15, 30#)
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
Three sets of:
Bulgarian Split Squats x 8 reps each leg 25# Goblet Hold
Rest 45 seconds
Supine Ring Rows x 8 reps
Rest 45 seconds
Ring Dips x 2-3-5 ladder
Rest 45 seconds

B.
Kettlebell Cyclone 2 35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
10 minute EMOM

1 strict ring muscle up
10 pronators each arm
15 second handstand hold against wall
5 rounds

Re: The Shed 'O Pain
 

Warm Up:
6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups (0, 10, 20#)
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

20 KBS
2 TGUs (1 each arm)
5 rounds
12:00 @ 53#

Re: The Shed 'O Pain
 

Yesterday
Bouldered with Jeff at Rock Mill.

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

A.
2-3-5-2-3-5-2-3
Hexbar Deadlift 165#
One-Arm Inverted Rows
Ring Dips
Ab Wheel

B.
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. Now switch hands and repeat the sequence on the left.
5 rounds.
I did this with a 35# kettlebell on the 90 seconds. 14:15

Rice Bucket Forearm workout for sore elbow.
11 minutes

Re: The Shed 'O Pain
 

2 problems
push ups 10, 12, 14, 16, 18
10 pronators
20 Flexbar wrist extensions
5 rounds

Maxipull hangboard routine
Sloper Campus Rung
5 minutes of 30 seconds on + 30 seconds rest
5 minutes rest
5 minutes of 30 seconds on + 30 seconds rest
5 minutes rest
5 minutes of 30 seconds on + 30 seconds rest
Worked in 2-3-5-2-3-5-2-3 ladder of KB Press 35# during rests

Rice bucket workout 11 minutes

Re: The Shed 'O Pain
 

Warm Up:
6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups (0, 10, 20#)
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
Five sets of:
Hex Bar deadlift x 3 reps 165, 175, 185, 195, 205#
Rest 45 seconds
Supine ring row x 8 reps
rest 45 seconds
L-Sit w/parallettes 30 sec accumulated time
rest 45 seconds

B.
Kettlebell Cyclone 2-35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
10 minute EMOM
odd minutes 1 round
even minutes 2 rounds
15 rounds altogether

Extra Credit
1 strict ring muscle up
20 Flexbar wrist extensions
deep squat hold

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff and Brad.

Today
Warm Up:
7 Goblet Squats/7 Bulgarian Goat Bag Swings 35, 44, 53#
7 strict pull ups
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
2-3-5-2-3-5-2-3
Hexbar Deadlift 185#
KB Floor Press 2-3-5 53, 2-3-4 62, 2-3 70#
Ab Wheel
1 TGU each arm 35, 44, 53, 62, 70, 62, 53, 44#

B.
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.
Try for 5 rounds.
35# KB on the 2 minutes. 19:08

1 strict ring muscle up
10 pronators each arm
deep squat hold
5 rounds

Rice Bucket Routine 11 minutes.

Re: The Shed 'O Pain
 

3 problems
push ups x 5, 10, 15, 20
10 pronators
10 second 2 finger hang
5 rounds

Maxipull hangboard routine
Sloper Campus Rung
5 minutes of 31 seconds on + 29 seconds rest
5 minutes rest
5 minutes of 31 seconds on + 29 seconds rest
5 minutes rest
5 minutes of 31 seconds on + 290 seconds rest
Worked in 2-3-5-2-3-5-2-3 ladder of ring dips during rests

Rice bucket workout 11 minutes

Re: The Shed 'O Pain
 

Warm Up:
7 Goblet Squats/7 Bulgarian Goat Bag Swings 35, 44, 53#
7 strict pull ups
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
Four sets of:
Front KB Squat x 6 reps 35# KBs
Rest 45 seconds
Double KB Press x 5 reps 35# KBs
Rest 45 seconds
Bar Pull Over x 3 reps
Rest 45 seconds

B.
Four rounds of:
25 double unders
10 Wall Ball Shots
20 kettlebell swings 44#
9:43

1 strict ring muscle up
20 Flexbar Wrist Extensions
deep squat hold
5 rounds

Re: The Shed 'O Pain
 

3 problems
push ups x 10, 15, 20, 15, 10
10 pronators
5-10 second 2 finger hang
5 rounds

Maxipull hangboard routine
Sloper Campus Rung
5 minutes of 31 seconds on + 29 seconds rest
5 minutes rest
5 minutes of 31 seconds on + 29 seconds rest
5 minutes rest
5 minutes of 31 seconds on + 29 seconds rest
Worked in 2-3-5-2-3-5-2-3 ladder of ring dips during rests

Rice bucket workout 11 minutes