Re: The Shed 'O Pain
 

10 goblet squats 25, 30, 40#
5 strict pull-ups 0, 10, 20#
5 burpees
shoulder mobilization routine
3 rounds

Partner WOD w/Mary. (50 each)
100 burpees
100 dubs
100 wallballs
100 kbs 53#
14:05

5 ring muscle ups

Re: The Shed 'O Pain
 

Bouldered at Rock Mills with Jeff and Norm. Had a great time and a good workout. My finger tips are very tender. Bouldered for nearly 4 hours.

Re: The Shed 'O Pain
 

Friday 3-4-2016
Treadmill run:
.25mi @ 3.5mph,
1.0mi @ 6.1mph,
.25mi @ 3.5mph,
1.0mi @ 6.1mph,
.25mi @ 3.5mph,
1.0mi @ 6.1mph,
.25mi @ 3.5mph

5 rounds of:
15 kettle-bell songs (35lb),
10 goblet squats (35lb)
5 push-ups

Saturday 3-5-2016
Climbed at The Rock Mill with Tim and Norm. Climbed a lot of problems, nothing really hard, but had a great time.

Sunday 3-6-2016
3mi run at a slow pace
(It was still a little cold to be running outside)

5 rounds of:
10 135lb deadlift,
10 push-ups

Re: The Shed 'O Pain
 

2 problems
10 push ups
10 reverse wrist curls
5 second 2-finger hang
5 rounds

2 additional problems

Fingerboarding for Maximum Strength

Crimp, middle two and pinch are the grips trained.

Workout A:
After doing a climbing workout.
Using the crimp grip, perform 4 sets of 10 second hangs separated by a 2 minute rest. Progression is done by increasing the number of sets each workout to 5 sets then 6. Once 6 sets has been reached you will have done this workout 3 times with this weight. It is time to re-test. If you're only testing one grip on the re-test day test immediately after a warm-up and before any sort of serious climbing training. If you're doing a three grip re-test then devote an entire day to it. In addition to keeping up to date with progress in strength, the re-test day also functions as a heavy training day.

Today
4 sets of 10 seconds for each grip.
Crimp 50# -9, 8, 7, 5
2-finger 5# -9, 10, 6, 10
Pinch Block 35# R/L -9/8, 6/5, 8/8, 5/6

Worked in 5 sets 5 ring dips and HSPUs.

Re: The Shed 'O Pain
 

10 goblet squats 25, 30, 40#
5 strict pull-ups 0, 10, 20#
5 burpees
shoulder mobilization routine
3 rounds

A.
Every minute, on the minute, for 18 minutes:
Minute 1 – 2 Turkish Get-Ups 35, 45, 53, 62, 71, 71#
Minute 2 – Single-Leg Deadlift x 6 reps each leg 35, 45, 53, 53, 53, 53#
Minute 3 – Single Arm Press x 5 reps each arm 25, 25, 30, 30, 35, 35%

B.
15 KBS 53#
5 Goblet Squats 53#
5 Push Ups
10 rounds
12:52

5 kipping bar muscle ups.

Re: The Shed 'O Pain
 

1 problem
10 push-ups
5 rounds

1 problem
10 pronators
5 rounds

2 additional problems

Fingerboarding for Maximum Strength

Crimp, middle two and pinch are the grips trained.

Workout A:
After doing a climbing workout.
Using the crimp grip, perform 4 sets of 10 second hangs separated by a 2 minute rest. Progression is done by increasing the number of sets each workout to 5 sets then 6. Once 6 sets has been reached you will have done this workout 3 times with this weight. It is time to re-test. If you're only testing one grip on the re-test day test immediately after a warm-up and before any sort of serious climbing training. If you're doing a three grip re-test then devote an entire day to it. In addition to keeping up to date with progress in strength, the re-test day also functions as a heavy training day.

Today
5 sets of 10 seconds for each grip.
Crimp 50# 8, 8, 6, 7, 8
2-finger 5# 9, 8, 9, 8, 9
Pinch Block 35# L/R 10/10, 10/5, 10/8, 8/9, 8/8

Re: The Shed 'O Pain
 

Tuesday 3-8-2016
Ran in the park after work:
4ish slow miles. It was nice to get outside.

5 rounds of:
5 pull-ups (strict),
10 push-ups,
15 sit-ups,
20 squats

Wednesday 3-9-2016
Treadmill tabata run:
8 rounds of
20 seconds on 10 seconds off,
@7.0mph, 12 degree incline.

Bouldered at CRG with Beth, not a lot of motivation.

Pull-up and ring-dip pyramid:
1-2-3-4-3-2-1

Re: The Shed 'O Pain
 

10 goblet squats 25, 30, 40#
5 strict pull-ups 0, 10, 20#
5 burpees
shoulder mobilization routine
3 rounds

A.
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: 3 campus laps
Minutes 3-4, 9-10 & 15-16: Handstand Hold x 45 seconds
Minutes 5-6, 11-12 & 17-18: 15 ab roll outs

For time:
40 Wall Ball Shots
50 Double Unders
40 Burpees
50 Double Unders
40 Wall Ball Shots
14:49

5 strict ring muscle ups 0, 0, 0, 8, 20# (no doubter)
1 strict bar muscle up

@Jeff-Did you get Beth to do pull ups and ring dips too?

Re: The Shed 'O Pain
 

Climbed at Rock Mills with Jeff and Beth. Even though Beth took 6 weeks off climbing she is still kicking our butts. Another fun day.

Afterwards Jeff and I hit the weightroom.

Pyramid of pull ups and ring dips (muscle up to get on top of rings) with 5 goblet squats (45#) every round.
1-2-3-4-5-4-3-2-1

Re: The Shed 'O Pain
 

10 bulgarian goat bag swings 35, 45, 53#
5 strict pull ups 0, 10, 20#
5 burpees
Shoulder Mobilization Routine
3 rounds

10 kbs 35, 53#
5 kipping pull ups
2 rounds

A few snatches at 75# and bar muscle ups.

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches @ 75#
3 bar muscle-ups
3 rounds + 7 reps
Power snatches gassed me.

20 minutes on Air-Dyne. 30 seconds work + 30 seconds rest. Load indicator @ 5.

Couch Stretch