Re: The Shed 'O Pain
 

10 kettlebell swings 35, 53, 71#
5 strict pull-ups 0, 10, 20#
5 burpees
shoulder mobilization routine
3 rounds

5 deadlifts @ 135#

A.
Four sets of:
Deadlift x 4 reps 185, 205, 225, 245#
Rest 60 seconds
Dumbbell Shoulder Press x 6 reps 25, 30, 35, 40#
Rest 60 seconds
Double-Unders x 25 reps
Rest 60 seconds
B.
Three sets for times of:
0.25 mile Air-Dyne
20 Wall Ball Shots
20 Kettlebell Swings 53#
Rest 3 minutes
3:10, 3:01, 2:49

5 strict ring muscle ups + 1 strict bar muscle up

Re: The Shed 'O Pain
 

2 problems
10 push ups 0, 10, 15, 25, 35#
5-10 second 2-finger hang
10 pronators
5 rounds

Workout A:
After doing a climbing workout.
Using the half crimp grip, 2 finger, and W. Pinch 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.
4 sets
#5 Moonboard +45# - 9, 9, 6, 8 sec.
2 Finger Pocket +10# - 10, 10, 10, 10 sec.
W. Pinch +20# -10, 10, 10, 10 sec.

Mobility Work between hangs.

Re: The Shed 'O Pain
 

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

A.
Four sets of:
Goblet Squat x 10 reps 45, 53, 62, 71#
Rest 60 seconds
Sloper Campus Board Ascent 4-3-2-1
Rest 60 seconds
Strict HSPUs x 10 reps
Rest 60 seconds

B.
3 rounds for time:
3 Rope Ascents
25 push ups
50 Double Unders
11:44

5 strict muscle ups

Re: The Shed 'O Pain
 

3 Deadlifts 135, 185, 205#
5 strict pull-ups 0, 10, 20#
5 burpees
shoulder mobilization routine
3 rounds

A.
Three sets of:
Deadlift x 3 reps 225, 245, 255#
Rest 60 seconds
Kettlebell Swings x 20 reps 53#
Rest 60 seconds
Supine Ring Rows x 10 reps
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 12 minutes of:
Air-Dyne 0.25 miles
20 Alternating Reverse Lunges with 25# DBs
5 rounds

5 strict muscle ups + 1 strict bar muscle up

Re: The Shed 'O Pain
 

Yesterday-Bouldered at Rock Mill with Jeff and Norm. Fun as usual.

Today:
10 goblet squats 35, 45, 53#
5 strict pull-ups 0, 10, 20#
5 burpees
shoulder mobilization routine
3 rounds

6 Romanian deadlifts @ 135#
A.
Three sets of:
Romanian Deadlift x 6 reps 185, 205, 205#
Rest 60 seconds
Turkish Get-Ups x 2 reps each arm 35, 53, 72#
Rest 60 seconds
Double-Unders x 25 reps
Rest 60 seconds
B.
For time:
Air-dyne 0.5 miles
30 Burpees
30 Wall Ball Shots
30 Kettlebell Swings 53#
30 Kettlebell Push Press 35# KBs
Air-dyne 0.5 miles
15:00

5 strict muscle ups 0, 0, 8, 8, 20# + 1 strict bar muscle up
Mobility Work

Re: The Shed 'O Pain
 

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

Workout A:
After doing a climbing workout.
Using the half crimp grip, 2 finger, and W. Pinch 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.
5 sets
#5 Moonboard +45# - 8, 10, 8, 8, 9 sec.
2 Finger Pocket +10# - 5, 10, 10, 10, 8 sec.
W. Pinch +20# -10, 9, 10, 8, 8 sec.

Worked in 25 strict HSPUs 1-2-3-4-5-4-3-2-1 and mobility work.

Re: The Shed 'O Pain
 

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

A.
Four sets of:
Goblet Squat x 10 reps 45, 53, 62, 71#
Rest 30 seconds
Dumbbell External Rotation x 10 reps 5# (left shoulder still weak but better)
Rest 30 seconds
Kettlebell Swings x 20 reps 45, 53, 62, 71#
Rest 2 minutes

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Box Jumps
10 Alternating Dumbbell Snatches 40#
10 Burpees
4 rounds

6 strict ring muscle ups (1-2-3) + 1 strict bar muscle up
Mobility Work

Re: The Shed 'O Pain
 

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

Workout A:
After doing a climbing workout.
Using the half crimp grip, 2 finger, and W. Pinch 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.
6 sets
#5 Moonboard +45# - 8, 9, 9, 7, 10, 7 sec.
2 Finger Pocket +10# - 8, 10, 10, 10, 10, 10 sec.
W. Pinch +20# -10, 10, 10, 10, 10, 10 sec.

Worked in mobility work between sets.

Re: The Shed 'O Pain
 

10 kettlebell swings 35, 45, 53#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

5 deadlifts @ 135#

A.
Four sets of:
Seesaw Press x 10 reps each arm 25# DBs
Rest 60 seconds
Deadlift x 5 reps 185, 205, 225, 245#
Rest 60 seconds
Turkish Get-Up x 2 reps each arm 35, 45, 53, 62#
Rest 60 seconds
Ab Roll Outs x 15 reps
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 5 minutes of:
20 Double-Unders
10 Air Squats
6 rounds
Rest 1 minute
Complete as many rounds and reps as possible in 5 minutes of:
5 Dumbbell Man-Makers
10 Box Jumps
2 rounds
Rest 1 minute
Complete as many rounds and reps as possible in 5 minutes of:
5 Elbows to Knees (on rings)
10 Push-Ups
6 rounds

5 strict ring muscle ups + mobility work

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff. Fun day climbing on new problems!

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

A.
Four sets of:
Double KB Front Squat x 10, 10, 5, 5 reps 35#, 35#, 53#, 53#
Rest 60 seconds
Single-Arm Kettlebell Row x 10 reps each arm 53#
Rest 60 seconds
Kettlebell Swings x 20 reps 53#
Rest 60 seconds
Weighted Push-Ups x 10 reps 0, 25, 35, 45#
Rest 45 seconds
B.
Against a 2-minute running clock, perform the following:
Air-Dyne 0.25 miles
Max Reps of Burpees
Rest 2 minutes between sets, and complete a total of four sets.
17, 17, 19, 19

5 strict ring muscle ups + 1 strict bar muscle up
Mobility Work