Re: The Shed 'O Pain
 

2 problems
push ups 10-20-30-20-10
10 second 2-finger hang
10 pronators
5 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 2, Workout 2 Every 60 seconds
1. Open Hang on Large Campus Rung: 4 sets of 3-6-9 35, 35, 35,35#
2. Full Crimp 4 sets of 3-6-9 -35#
3. Small 2 finger (RPTC): 4 sets of 3-6-9 -20, -20, -10, -10#

Re: The Shed 'O Pain
 

Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods*
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat*

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

2 Turkish Get Ups each arm 35, 44, 53, 62, 70#
5 rounds

Quick and the Dead
10 kettlebell Swings 0-1 70#
10 kettlebell Swings 1-2
Rest 2-3
1 strict ring muscle up 3-4
1 strict ring muscle up 4-5
Rest 5-6
5 times through
32 kg felt heavy!

Worked in 5 sets of 20 Flexbar wrist extensions

Re: The Shed 'O Pain
 

2 problems
push ups 5, 10, 15, 20, 25, 30
10 second 2-finger hang
10 pronators
6 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 3, Workout 1 Every 60 seconds
1. Open Hang on Large Campus Rung: 5 sets of 3-6-9 35#
2. Full Crimp 5 sets of 3-6-9 -35#
3. Small 2 finger (RPTC): 5 sets of 3-6-9 -20, -20, -10, -10, 0#

Re: The Shed 'O Pain
 

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Kettlebell Windmill x 5 each side 20, 35, 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

5 sets of:
Back squats x 5 reps 115#
60 seconds rest
Dips x 5 reps 0, 5, 10, 15, 20#
60 seconds rest
Pull ups x 2 reps 30#
60 seconds rest

Rogue Echo Bike
10 calories :38
20 calories 2:49
30 calories 5:52
20 calories 8:17
10 calories 9:51
1 minute rest between efforts

Banded frog stretch

Re: The Shed 'O Pain
 

Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods*
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat*

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

Quick and the Dead
10 kettlebell Swings 0-1 44, 53, 62,70, 88#
10 kettlebell Swings 1-2
Rest 2-3
1 strict ring muscle up 3-4
1 strict ring muscle up 4-5
Rest 5-6
5 times through

Worked in 5 sets of 20 Flexbar wrist extensions

Re: The Shed 'O Pain
 

3 problems
push ups 10, 20, 30, 20
10 second 2-finger hang
10 pronators
4 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 3, Workout 1 Every 60 seconds
1. Open Hang on Large Campus Rung: 5 sets of 3-6-9 35#
2. Full Crimp 5 sets of 3-6-9 -35#
3. Small 2 finger (RPTC): 5 sets of 3-6-9 -20, -20, -10, -10, 0#

Worked in:
deep squat holds
5 sets of 5 Ab Wheel Roll Outs
3 HSPUs

Re: The Shed 'O Pain
 

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Kettlebell Windmill x 5 each side 20, 35, 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

3 sets of:
Goblet squats x 8 reps 60#
60 seconds rest
Half kneeling Landmine Press x 8 reps each arm 25# + 45# bar
60 seconds rest
Ring Rows x 8 reps
60 seconds rest

Rogue Echo Bike
Tabata Protocol
20/10 seconds x 8
46 calories legs felt like lead

Banded frog stretch

Re: The Shed 'O Pain
 

Prying Goblet Squats x 5
StrongFirst Hip Bridge x 5
Kettlebell Halo x 5/5
3 rounds

Kettlebell Simple & Sinister | StrongFirst
10 Turkish Get Ups 53#
then
100 kettlebell swings 53# (10 swings on the minute)

Banded Frog Stretch

Re: The Shed 'O Pain
 

2 problems
push ups 5, 10, 15, 20, 25, 30
10 second 2-finger hang
10 pronators
6 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 4, Workout 1 Every 60 seconds
1. Open Hang on Large Campus Rung: 3 sets of 3-6-9-12 35#
2. Full Crimp 3 sets of 3-6-9-12 -35#
3. Small 2 finger (RPTC): 3 sets of 3-6-9-12 -20, -20, -10,

Worked in:
deep squat holds
Kettlebell Windmill x 3 each side 35#

Re: The Shed 'O Pain
 

Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods*
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat*

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

4 sets of:
Trapbar Deadlift x 6 reps 165#
60 seconds rest
One armed Floor Press x 6 reps each arm 53, 53, 62, 62#
60 seconds rest
Strict Pull ups x 6 reps
60 seconds rest

10 Calories Rogue Echo Bike
10 Over the shoulder Sandbag throws 50#
5 rounds
13:07
That was fun.

Banded frog stretch
Couch Stretch